Comparing Nutrients in 14 ounces Boiled Turnips VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Turnips	Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	36% 46.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	51% 37g	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	21% 7.94g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	18.3% 0.24mg	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	8.93% 35.7μg	29.8% 119μg	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	51% 46mg	235% 211mg	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	0.53% 0.079mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Oranges	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	0.88% 0.008mg	20% 0.18mg	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	8.93% 0.71mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	4.3% 0.099mg	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	14.7% 103mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 371g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Turnips vs Oranges:

• Raw Oranges contain more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 3.3 times more Vitamin B9, 4.6 times more Vitamin C and 9 times more Vitamin E than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Raw Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Turnips as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Turnips vs Oranges:

• Boiled and Drained Turnips have 1.8 times more Iron, 2.8 times more Manganese, 1.9 times more Phosphorus, more Sodium and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 22.5 times more Copper than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Raw Oranges have similar amounts of Calcium, Magnesium, Potassium and Water per 14 oz.
• Both Boiled and Drained Turnips as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Turnips have 4.6 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 2.1 times more Energy, 2.3 times more Carbohydrate, 3.1 times more Sugars and 1.3 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Turnips as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.