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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	10% 290kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	18.6% 24g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	89.5% 34g	44.7% 17g	38g per day for Men 19-50 years
Protein	60% 33.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	598% 5380μg	199% 1790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.68mg	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	28.5% 0.37mg	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	98% 390μg	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	242% 218mg	172% 155mg	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	177% 26.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4324% 5189μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	152% 1520mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	92% 0.83mg	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	243% 19.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	120% 2.77mg	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	48.6% 340mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.4% 904g	25.6% 947g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Turnip Greens has 3 times more Vitamin A, 4.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Turnip Greens with Liquids.
• Both Cooked Frozen Turnip Greens and Canned Turnip Greens with Liquids provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Turnip Greens with Liquids have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Turnip Greens as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Turnip Greens has 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 with Liquids.
• While 1 kg of Canned Turnip Greens Solids and Liquids contains 18.5 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Canned Turnip Greens with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Turnip Greens with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnip Greens has 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 with Liquids.
• 1 kilogram of Canned Turnip Greens with Liquids provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Frozen Turnip Greens as well as Canned Turnip Greens Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.