Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	7.3% 5.3g	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	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	47.4% 18g	92% 35g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	681% 6130μg	423% 3810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	138% 1.8mg	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	20% 80μg	295% 1180μg	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	22.2% 20mg	304% 274mg	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	48.7% 7.3mg	125% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	3063% 3676μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	31% 310mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	281% 2.53mg	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	65% 5.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	147% 3.37mg	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	28.6% 200mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Turnip Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Boiled Turnip Greens:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Vitamin A than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 14.8 times more Vitamin B9, 13.7 times more Vitamin C, 2.6 times more Vitamin E and 37.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Turnip Greens provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Turnip Greens:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.3 times more Manganese, 8.3 times more Sodium and 2.1 times more Zinc than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains 4.4 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium and 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Turnip Greens contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Boiled Turnip Greens lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.2 times more Carbohydrate and 4.6 times more Sugars than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains 8 times more Omega 3, 1.9 times more Fiber and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.