Comparing Nutrients in 14 ounces Turnip Greens VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	35.2% 46g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	50% 36.3g	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	1.6% 1.15g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Vitamin A	255% 2298μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	15.6% 0.2mg	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	192% 770μg	17% 67.5μg	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	265% 238mg	198% 179mg	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	75.7% 11.4mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	830% 996μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Calcium	75.4% 754mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	17% 0.15mg	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	54.6% 4.37mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	4.14% 0.095mg	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	24% 167mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnip Greens VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Turnip Greens versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Turnip Greens vs Florida Oranges:

• 14 ounces of Turnip Greens have 52.6 times more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, 11.4 times more Vitamin B9, 1.3 times more Vitamin C, 15.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.4 times more Vitamin B1 than Raw Turnip Greens.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Turnip Greens as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Turnip Greens vs Florida Oranges:

• 14 ounces of Turnip Greens have 4.4 times more Calcium, 9 times more Copper, 12.2 times more Iron, 3.1 times more Magnesium, 19.4 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and more Sodium than Florida Oranges.
• Both Turnip Greens and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Raw Turnip Greens as well as Raw Florida Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Turnip Greens have 7.6 times more Omega 3, 1.3 times more Fiber and 2.1 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.6 times more Carbohydrate and 11.3 times more Sugars than Raw Turnip Greens.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Turnip Greens as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in 14 ounces.