Comparing Nutrients in 1 pound Canned Carrots with Salt VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Canned Carrots with Salt	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	15% 19.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	14.7% 10.7g	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	18% 6.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	23.4% 0.3mg	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	10.2% 41μg	9.07% 36.3μg	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	13.6% 12.2mg	19.7% 17.7mg	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	22.4% 3.36mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	11.3% 113mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	31.8% 0.29mg	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	36.3% 2.9mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	19.7% 0.45mg	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	15.6% 109mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Frozen Turnips per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Cooked Frozen Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Cooked Frozen Turnips:

• 1 pound of Canned Carrots with Salt has more Vitamin A, 1.7 times more Vitamin B6, 37 times more Vitamin E and 98 times more Vitamin K than Cooked Frozen Turnips.
• While 1 lb of Boiled and Drained Frozen Turnips contains 1.9 times more Vitamin B1 and 1.4 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Turnips provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Cooked Frozen Turnips:

• 1 pound of Canned Carrots with Salt has 1.7 times more Copper, 4.5 times more Manganese, 6.7 times more Sodium and 1.3 times more Zinc than Cooked Frozen Turnips.
• While 1 lb of Boiled and Drained Frozen Turnips contains 1.3 times more Calcium, 1.5 times more Iron and 1.8 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Turnips contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Cooked Frozen Turnips lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Turnips lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 1.3 times more Carbohydrate than Cooked Frozen Turnips.
• While 1 lb of Boiled and Drained Frozen Turnips contains 8.5 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Turnips offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Energy and Omega 6 in one pound.