Comparing Nutrients in 1 kilogram Canned Turnip Greens VS Yeast extract spread

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Canned Turnip Greens	Yeast extract spread	Recommended Dietary Allowance
Energy	6.55% 190kcal	63.8% 1850kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0% 0g	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	157% 204g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	22% 16g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	171% 65g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Yeast extract spread	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	19479% 234mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	13462% 175mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	7969% 1275mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	920% 46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	0% 0mg	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	9465% 37860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2392% 2870μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Yeast extract spread	Recommended Dietary Allowance
Calcium	118% 1180mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	272% 2.45mg	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	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	429% 1800mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	113% 2.6mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	618% 21000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	2253% 33800mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	381% 42mg	11mg per day for Men 19-50 years
Water	25.6% 947g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Yeast extract spread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Turnip Greens vs Yeast extract spread:

• 1 kilogram of Canned Turnip Greens has more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While 1 kg of Yeast extract spread contains 2337.5 times more Vitamin B1, 291.7 times more Vitamin B2, 354.2 times more Vitamin B3, 21.5 times more Vitamin B5, 41.2 times more Vitamin B9 and more Vitamin B12 than Canned Turnip Greens no Salt.
• 1 kilogram of Canned Turnip Greens have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Turnip Greens no Salt as well as Yeast extract spread have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Turnip Greens vs Yeast extract spread:

• 1 kilogram of Canned Turnip Greens has 1.8 times more Calcium and 2.3 times more Water than Yeast extract spread.
• While 1 kg of Yeast extract spread contains 3 times more Copper, 2.7 times more Iron, 9 times more Magnesium, 5 times more Phosphorus, 14.9 times more Potassium, 39.4 times more Selenium, 116.6 times more Sodium and 18.2 times more Zinc than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Yeast extract spread contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Turnip Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Turnip Greens has more Omega 3 than Yeast extract spread.
• While 1 kg of Yeast extract spread contains 9.7 times more Energy, 7.3 times more Carbohydrate, 3.8 times more Sugars, 5 times more Fiber and 17.6 times more Protein than Canned Turnip Greens no Salt.
• 1 kilogram of Canned Turnip Greens provide inadequate amounts of Energy
• 1 kilogram of Yeast extract spread provide inadequate amounts of Omega 3
• Both Canned Turnip Greens no Salt as well as Yeast extract spread provide inadequate amounts of Omega 6 in one kilogram.