Comparing Nutrients in 1 kilogram Navel Oranges VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	89.5% 34g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	598% 5380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Turnip Greens with Salt per 1 kg

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

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

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B1, 3.8 times more Vitamin B5 and 2.7 times more Vitamin C than Cooked Frozen Turnip Greens with Salt.
• While 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains 44.8 times more Vitamin A, 1.5 times more Vitamin B2, 17.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains 3.5 times more Calcium, 3.8 times more Copper, 14.9 times more Iron, 2.4 times more Magnesium, 16.4 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, more Selenium, 251 times more Sodium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Turnip Greens with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.5 times more Carbohydrate and 11.3 times more Sugars than Cooked Frozen Turnip Greens with Salt.
• While 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains 13.2 times more Omega 3, 1.5 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.