Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Frozen Turnip Greens And Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	13% 9.5g	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	65.8% 25g	81.6% 31g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	82.5% 330μg	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	539% 485mg	202% 182mg	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	NA	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	148% 1.33mg	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	11.3% 0.9mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	174% 4mg	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	24.3% 170mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Turnip Greens And Turnips with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cooked Frozen Turnip Greens And Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Frozen Turnip Greens And Turnips with Salt:

• 1 kilogram of Valencia Oranges has 1.7 times more Vitamin B1, 3 times more Vitamin B5 and 2.7 times more Vitamin C than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 kg of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 35.9 times more Vitamin A, 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnip Greens And Turnips with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Frozen Turnip Greens And Turnips with Salt:

• 1 kg of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 3.2 times more Calcium, 3.6 times more Copper, 19.4 times more Iron, 2.4 times more Magnesium, 17.4 times more Manganese, 1.9 times more Phosphorus, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnip Greens And Turnips with Salt contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 2.5 times more Carbohydrate than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 kg of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 7.1 times more Omega 3 and 2.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnip Greens And Turnips with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.