Comparing Nutrients in 1 kilogram Frozen Turnips VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Turnips	Florida Oranges	Recommended Dietary Allowance
Energy	5.5% 160kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	47.4% 18g	63% 24g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	39.2% 0.51mg	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	42.5% 170μg	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	49% 44mg	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Florida Oranges	Recommended Dietary Allowance
Calcium	23% 230mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	43.3% 0.39mg	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	87.5% 7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	10.4% 0.24mg	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	28.6% 200mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	26% 957g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges contain 11 times more Vitamin A, 3.3 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B5, 2.1 times more Vitamin B9 and 10.2 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Raw Florida Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Frozen Turnips, Unprepared as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Turnips vs Florida Oranges:

• Frozen Turnips, Unprepared have 7.8 times more Iron, 3 times more Manganese, 1.7 times more Phosphorus, more Sodium and 1.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.9 times more Calcium than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Raw Florida Oranges have similar amounts of Copper, Magnesium, Potassium and Water per 1 kg.
• Both Frozen Turnips, Unprepared as well as Raw Florida Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Turnips, Unprepared have 5.8 times more Omega 3 and 1.5 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.9 times more Energy, 3.9 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.