Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	17% 490kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	89.5% 34g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	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	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	539% 485mg	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	NA	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4324% 5189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	40% 400mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.4% 904g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.6 times more Vitamin B1, 3.6 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 44.8 times more Vitamin A, 1.9 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Valencia 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 Valencia Oranges vs Cooked Frozen Turnip Greens:

• Boiled and Drained Frozen Turnip Greens contain 3.8 times more Calcium, 4.1 times more Copper, 21.6 times more Iron, 2.6 times more Magnesium, 20.7 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, more Sodium and 6.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Turnip Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.7 times more Energy and 2.4 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 7.4 times more Omega 3, 1.4 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.