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

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Canned Turnip Greens with Liquids	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	4.83% 140kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3% 0.51g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	199% 1790μg	598% 5380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	51.5% 0.67mg	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	98% 390μg	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	242% 218mg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4324% 5189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	118% 1180mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	167% 1.5mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	207% 4.75mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25.6% 947g	24.4% 904g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens contain 3 times more Vitamin A, 4.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Frozen 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 Cooked Frozen Turnip Greens:

• Canned Turnip Greens Solids and Liquids have 18.5 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.3 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 1.8 times more Zinc than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Frozen Turnip Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnip Greens contain 2.1 times more Energy, 1.4 times more Omega 3, 2.1 times more Carbohydrate, 2 times more Fiber and 2.5 times more Protein than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.