Comparing Nutrients in 1 pound Valencia Oranges VS Cooked Frozen Turnip Greens And Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	5.94% 4.3g	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	30% 11.3g	37% 14g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	217% 1955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	37.4% 150μg	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	244% 220mg	92% 82.6mg	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	64.4% 9.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1569% 1883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	67% 0.6mg	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	5.1% 0.41mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	79% 1.8mg	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	11% 77mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Turnip Greens And Turnips with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cooked Frozen Turnip Greens And Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cooked Frozen Turnip Greens And Turnips with Salt:

• 1 pound of Valencia Oranges has 1.7 times more Vitamin B1, 3 times more Vitamin B5 and 2.7 times more Vitamin C than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 lb of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 35.9 times more Vitamin A, 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnip Greens And Turnips with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cooked Frozen Turnip Greens And Turnips with Salt:

• 1 lb of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 3.2 times more Calcium, 3.6 times more Copper, 19.4 times more Iron, 2.4 times more Magnesium, 17.4 times more Manganese, 1.9 times more Phosphorus, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnip Greens And Turnips with Salt contain similar levels of Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.5 times more Carbohydrate than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 lb of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 7.1 times more Omega 3 and 2.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnip Greens And Turnips with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.