Comparing Nutrients in 1 kilogram Oranges VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Oranges	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	16.2% 470kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	129% 94g	10.3% 7.5g	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	63% 24g	89.5% 34g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	598% 5380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	51.5% 0.67mg	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	75% 300μg	98% 390μg	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	591% 532mg	242% 218mg	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	12% 1.8mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4324% 5189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	40% 400mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	167% 1.5mg	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	12.5% 1mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	207% 4.75mg	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	20% 140mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cooked Frozen Turnip Greens:

• Raw Oranges have 1.6 times more Vitamin B1, 3.6 times more Vitamin B5 and 2.4 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 48.9 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9, 14.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cooked Frozen Turnip Greens:

• Boiled and Drained Frozen Turnip Greens contain 3.8 times more Calcium, 3.3 times more Copper, 19.4 times more Iron, 2.6 times more Magnesium, 19 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Selenium, more Sodium and 5.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Turnip Greens have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.6 times more Energy, 2.4 times more Carbohydrate and 12.5 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 17 times more Omega 3, 1.4 times more Fiber and 3.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.