Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Turnips	Valencia Oranges	Recommended Dietary Allowance
Energy	7.93% 230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	91% 119g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	52.6% 20g	65.8% 25g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	48.5% 0.63mg	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	20% 80μg	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	43.3% 39mg	539% 485mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Valencia Oranges	Recommended Dietary Allowance
Calcium	32% 320mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	41% 0.37mg	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	123% 9.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	10% 0.23mg	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	37% 260mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.3% 936g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnips vs Valencia Oranges:

• Boiled and Drained Frozen Turnips have 2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 4.9 times more Vitamin B9 and 12.4 times more Vitamin C than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Turnips vs Valencia Oranges:

• Boiled and Drained Frozen Turnips have 1.7 times more Copper, 10.9 times more Iron, 1.4 times more Magnesium, 4.3 times more Manganese, 1.5 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Frozen Turnips and Raw Valencia Oranges have similar amounts of Calcium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnips have 5.9 times more Omega 3 and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Energy and 2.7 times more Carbohydrate than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.