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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	11% 7.85g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12.8% 0.64mg	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	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	244% 220mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	11% 77mg	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	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.5% 425g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cooked Frozen 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 Turnips with Salt:

• 1 pound of Valencia Oranges has 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 Cooked Frozen Turnips with Salt.
• While 1 lb of Boiled Frozen Turnips, drained with Salt contains 2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 1.3 times more Calcium than Cooked Frozen Turnips with Salt.
• While 1 lb of Boiled Frozen Turnips, drained with Salt contains 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 and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnips with Salt contain similar levels of Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Boiled Frozen Turnips, drained with Salt lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 3.2 times more Carbohydrate and 1.3 times more Fiber than Cooked Frozen Turnips with Salt.
• While 1 lb of Boiled Frozen Turnips, drained with Salt contains 5.9 times more Omega 3 and 1.5 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.