Comparing Nutrients in 1 kilogram Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Energy	12.8% 370kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	56.2% 73g	21.6% 28g	130g per day for Men 19-50 years
Sugars	33.2% 24g	5.8% 4.2g	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	81.6% 31g	34.2% 13g	38g per day for Men 19-50 years
Protein	25% 14g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	648% 5830μg	331% 2980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	30.8% 0.4mg	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	45% 180μg	230% 920μg	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	42.2% 38mg	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	19.3% 2.9mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	2392% 2870μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	21% 210mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	81.3% 6.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	114% 2.63mg	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	53% 370mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Turnip Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 1 kg of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Turnip Greens:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 2 times more Vitamin A, 3 times more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Turnip Greens.
• While 1 kg of Canned Turnip Greens no Salt contains 1.5 times more Vitamin B2, 5.1 times more Vitamin B9, 4.1 times more Vitamin C, 5.1 times more Vitamin E and 15.8 times more Vitamin K than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• 1 kilogram of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Turnip Greens:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 1.3 times more Copper, 1.8 times more Phosphorus and 2.2 times more Zinc than Canned Turnip Greens.
• While 1 kg of Canned Turnip Greens no Salt contains 5.6 times more Calcium, 2.3 times more Iron and 1.3 times more Magnesium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Turnip Greens contain similar levels of Potassium and Water per one kilogram.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 2.6 times more Carbohydrate, 5.7 times more Sugars and 2.4 times more Fiber than Canned Turnip Greens.
• While 1 kg of Canned Turnip Greens no Salt contains 3.1 times more Omega 3 than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Turnip Greens offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Omega 3
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.