Comparing Nutrients in 1 kilogram Canned Turnip Greens with Liquids VS Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Canned Turnip Greens with Liquids	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	4.83% 140kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.35% 0.23g	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	26% 34g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	63% 24g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	199% 1790μg	339% 3050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	57% 0.74mg	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	103% 410μg	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	287% 258mg	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	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 Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	118% 1180mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	56.7% 0.51mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	96% 2.2mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25.6% 947g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens with Liquids VS Frozen Turnip Greens And Turnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Turnip Greens with Liquids versus 1 kg of Frozen Turnip Greens And Turnips 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 Turnip Greens And Turnips:

• 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 1.7 times more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens with Liquids and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Turnip Greens with Liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Turnip Greens Solids and Liquids as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Turnip Greens with Liquids vs Frozen Turnip Greens And Turnips:

• 1 kilogram of Canned Turnip Greens with Liquids has 1.6 times more Copper, 1.3 times more Manganese, 1.7 times more Potassium, 15.4 times more Sodium and 1.4 times more Zinc than Frozen Turnip Greens And Turnips.
• Both Canned Turnip Greens with Liquids and Frozen Turnip Greens And Turnips contain similar levels of Calcium, Iron, Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• Both Canned Turnip Greens Solids and Liquids as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Turnip Greens with Liquids has 1.3 times more Omega 3 than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Canned Turnip Greens Solids and Liquids.
• 1 kilogram of Canned Turnip Greens with Liquids provide inadequate amounts of Carbohydrate
• Both Canned Turnip Greens Solids and Liquids as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.