Comparing Nutrients in 1 kilogram Canned Turnip Greens VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Canned Turnip Greens	Boiled Potato Skin	Recommended Dietary Allowance
Energy	6.55% 190kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	132% 172g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	NA	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	34.2% 13g	87% 33g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	331% 2980μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	184% 2.4mg	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	230% 920μg	25% 100μg	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	172% 155mg	57.8% 52mg	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	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2392% 2870μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	118% 1180mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	976% 8.78mg	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	189% 15mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	582% 13.4mg	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	30% 210mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	25.6% 947g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Boiled Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Turnip Greens vs Boiled Potato Skin:

• 1 kilogram of Canned Turnip Greens has more Vitamin A, 1.7 times more Vitamin B2, 9.2 times more Vitamin B9 and 3 times more Vitamin C than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 3.2 times more Vitamin B1, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 6 times more Vitamin B6 than Canned Turnip Greens no Salt.
• 1 kilogram of Canned Turnip Greens have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Canned Turnip Greens no Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Turnip Greens vs Boiled Potato Skin:

• 1 kilogram of Canned Turnip Greens has 2.6 times more Calcium and 1.2 times more Water than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 10.6 times more Copper, 4 times more Iron, 1.5 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Turnip Greens has 8.4 times more Omega 3 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 4.1 times more Energy, 6.1 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Canned Turnip Greens no Salt.
• 1 kilogram of Canned Turnip Greens provide inadequate amounts of Energy
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Canned Turnip Greens no Salt as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one kilogram.