Comparing Nutrients in 1 kilogram Frozen Turnip Greens VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Turnip Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	44% 24.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	343% 3090μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.83mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	86% 1.12mg	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	185% 740μg	20% 80μg	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	298% 268mg	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	196% 4.5mg	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	38.6% 270mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 929g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens VS Canned Carrots with Liquids and Salt per 1 kg

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

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

• 1 kilogram of Frozen Turnip Greens has 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 9.3 times more Vitamin B9 and 13.4 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 2 times more Vitamin A than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Frozen Turnip Greens, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Turnip Greens vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Frozen Turnip Greens has 3.8 times more Calcium, 2.9 times more Iron, 3 times more Magnesium and 1.4 times more Phosphorus than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.8 times more Copper, 20 times more Sodium and 1.7 times more Zinc than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Canned Carrots with Liquids and Salt contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Frozen Turnip Greens lack sufficient amounts of Zinc
• Both Frozen Turnip Greens, Unprepared as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Turnip Greens has 10.9 times more Omega 3, 1.4 times more Fiber and 4.3 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.5 times more Carbohydrate than Frozen Turnip Greens, Unprepared.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Turnip Greens, Unprepared as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.