Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Canned Turnip Greens with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	70.2% 91g	8.44% 11g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	NA	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	15% 8.5g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	90% 812μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	13% 0.17mg	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	11.3% 45.4μg	46.5% 186μg	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	65.5% 59mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	54.6% 1.26mg	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	28.5% 200mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Canned Turnip Greens with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Canned Turnip Greens with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Canned Turnip Greens with Liquids:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 8.8 times more Vitamin B1, 4 times more Vitamin B3, 13 times more Vitamin B5 and 8.1 times more Vitamin B6 than Canned Turnip Greens with Liquids.
• While 1 lb of Canned Turnip Greens Solids and Liquids contains more Vitamin A, 3.2 times more Vitamin B2 and 4.1 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Turnip Greens with Liquids provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• 1 pound of Canned Turnip Greens with Liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Canned Turnip Greens with Liquids:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.3 times more Copper, 2.1 times more Phosphorus, 2.7 times more Potassium and 1.3 times more Zinc than Canned Turnip Greens with Liquids.
• While 1 lb of Canned Turnip Greens Solids and Liquids contains 23.6 times more Calcium, 4.9 times more Iron, 2 times more Manganese and 69.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Turnip Greens with Liquids contain similar levels of Magnesium and Water per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Turnip Greens Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 6.2 times more Energy, 8.3 times more Carbohydrate and 1.4 times more Protein than Canned Turnip Greens with Liquids.
• While 1 lb of Canned Turnip Greens Solids and Liquids contains 8.4 times more Omega 3 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Turnip Greens with Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• 1 pound of Canned Turnip Greens with Liquids provide inadequate amounts of Energy and Carbohydrate
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Turnip Greens Solids and Liquids provide inadequate amounts of Omega 6 in one pound.