Comparing Nutrients in 1 pound Navel Oranges VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Navel Oranges	Canned Turnip Greens	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	53% 38.6g	2.63% 1.9g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	150% 1352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	14% 0.18mg	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	38.6% 154μg	104% 417μg	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	298% 268mg	78% 70.3mg	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	4.54% 0.68mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1085% 1302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	19.5% 195mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	42% 0.38mg	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	7.37% 0.59mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	52% 1.2mg	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% 104mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Turnip Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Canned Turnip Greens:

• 1 pound of Navel Oranges has 6.8 times more Vitamin B1, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and 3.8 times more Vitamin C than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 24.8 times more Vitamin A, 2.7 times more Vitamin B9, 9.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Turnip Greens provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Canned Turnip Greens:

• 1 lb of Canned Turnip Greens no Salt contains 2.7 times more Calcium, 2.1 times more Copper, 11.6 times more Iron, 1.8 times more Magnesium, 9.1 times more Manganese and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Turnip Greens contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 4.5 times more Carbohydrate, 20.2 times more Sugars and 1.7 times more Fiber than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 9.3 times more Omega 3 and 1.5 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Canned Turnip Greens no Salt provide inadequate amounts of Energy and Omega 6 in one pound.