Comparing Nutrients in 14 ounces Yeast extract spread VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Energy	25.3% 734kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	8.58% 11g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	2.3% 1.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	169% 95g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7731% 93mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5343% 69.5mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3163% 506mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.3mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.2% 0.16mg	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	3757% 15026μg	91% 365μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	68.4% 61.5mg	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% 0mg	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	949% 1139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	26.6% 266mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	36.6% 0.33mg	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	200% 16mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	170% 714mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	45.4% 1.04mg	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	59% 413mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	245% 8335mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	199% 110μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	894% 13415mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.4% 162g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast extract spread VS Canned Turnip Greens per 14 oz

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

Lets compare vitamin content per 14 ounces of Yeast extract spread vs Canned Turnip Greens:

• 14 ounces of Yeast extract spread have 2337.5 times more Vitamin B1, 291.7 times more Vitamin B2, 354.2 times more Vitamin B3, 21.5 times more Vitamin B5, 41.2 times more Vitamin B9 and more Vitamin B12 than Canned Turnip Greens.
• While 14 oz of Canned Turnip Greens no Salt contain more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• 14 ounces of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Yeast extract spread as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yeast extract spread vs Canned Turnip Greens:

• 14 ounces of Yeast extract spread have 3 times more Copper, 2.7 times more Iron, 9 times more Magnesium, 5 times more Phosphorus, 14.9 times more Potassium, 39.4 times more Selenium, 116.6 times more Sodium and 18.2 times more Zinc than Canned Turnip Greens.
• While 14 oz of Canned Turnip Greens no Salt contain 1.8 times more Calcium and 2.3 times more Water than Yeast extract spread.
• Both Yeast extract spread and Canned Turnip Greens contain similar levels of Manganese per 14 ounces.
• 14 ounces of Canned Turnip Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yeast extract spread have 9.7 times more Energy, 7.3 times more Carbohydrate, 3.8 times more Sugars, 5 times more Fiber and 17.6 times more Protein than Canned Turnip Greens.
• While 14 oz of Canned Turnip Greens no Salt contain more Omega 3 than Yeast extract spread.
• 14 ounces of Yeast extract spread provide inadequate amounts of Omega 3
• 14 ounces of Canned Turnip Greens provide inadequate amounts of Energy
• Both Yeast extract spread as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in 14 ounces.