Comparing Nutrients in 14 ounces Canned Turnip Greens with Liquids VS Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Canned Turnip Greens with Liquids	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	26% 9.92g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	79% 710μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.7% 163μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.4% 61.5mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	47% 468mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	75% 6mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	47.8% 1.1mg	63.7% 1.46mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 376g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Turnip Greens with Liquids vs Frozen Turnip Greens:

• Frozen Turnip Greens, Unprepared contain 1.7 times more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Turnip Greens Solids and Liquids as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Turnip Greens with Liquids vs Frozen Turnip Greens:

• Canned Turnip Greens Solids and Liquids have 1.5 times more Copper, 23.1 times more Sodium and 1.4 times more Zinc than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 1.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Selenium than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Frozen Turnip Greens, Unprepared have similar amounts of Calcium, Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Turnip Greens, Unprepared contain 1.5 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Frozen Turnip Greens, Unprepared have similar amounts of Omega 3 per 14 oz.
• Both Canned Turnip Greens Solids and Liquids as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.