Comparing Nutrients in 1 kilogram Canned Turnip Greens with Liquids VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Canned Turnip Greens with Liquids	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	4.83% 140kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.65% 0.28g	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	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	NA	7.3% 5.3g	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	92% 35g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	199% 1790μg	423% 3810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	138% 1.8mg	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	295% 1180μg	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	304% 274mg	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	125% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3063% 3676μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	118% 1180mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	281% 2.53mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	147% 3.37mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	59.7% 2030mg	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	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25.6% 947g	25% 932g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Turnip Greens with Liquids vs Boiled Turnip Greens:

• Boiled and Drained Turnip Greens contain 2.1 times more Vitamin A, 3.8 times more Vitamin B1, 6.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Turnip Greens have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Turnip Greens with Liquids vs Boiled Turnip Greens:

• Canned Turnip Greens Solids and Liquids have 1.9 times more Iron, 9.6 times more Sodium and 1.6 times more Zinc than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 3 times more Copper, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Selenium than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Turnip Greens have similar amounts of Calcium, Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Turnip Greens Solids and Liquids have 1.3 times more Omega 3 than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 1.8 times more Carbohydrate and 2.1 times more Fiber than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Turnip Greens have similar amounts of Protein per 1 kg.
• Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Turnip Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.