Comparing Nutrients in 1 kilogram Canned Turnip Greens with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Turnip Greens with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.83% 140kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	199% 1790μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	NA	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	103% 410μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	NA	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	185% 2770mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	25.6% 947g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens with Liquids VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Turnip Greens with Liquids versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Turnip Greens with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Turnip Greens with Liquids has 9.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Turnip Greens with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Turnip Greens with Liquids has 7.9 times more Calcium, 3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.2 times more Potassium than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens with Liquids and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 9.1 times more Energy, 10.8 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Canned Turnip Greens Solids and Liquids.
• 1 kilogram of Canned Turnip Greens with Liquids provide inadequate amounts of Energy and Carbohydrate