Comparing Nutrients in 1 pound Canned Potatoes VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Energy	9.4% 272kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	47.5% 61.7g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	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	28.6% 11g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	150% 1352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	6.8% 27.2μg	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	25.7% 23mg	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	1.5% 0.23mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	1085% 1302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	71.4% 5.7mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	18% 127mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Canned Turnip Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Potatoes 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 Canned Potatoes vs Canned Turnip Greens:

• 1 pound of Canned Potatoes has 7 times more Vitamin B1, 2.6 times more Vitamin B3 and 4.8 times more Vitamin B6 than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains more Vitamin A, 6 times more Vitamin B2, 15.3 times more Vitamin B9, 3 times more Vitamin C, 29.4 times more Vitamin E and 191.3 times more Vitamin K than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Turnip Greens provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• 1 pound of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Canned Potatoes Solids no Salt 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 Canned Potatoes vs Canned Turnip Greens:

• 1 pound of Canned Potatoes has 1.3 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 23.6 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium and 2.2 times more Manganese than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Turnip Greens contain similar levels of Iron and Water per one pound.
• 1 pound of Canned Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids no Salt 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 Canned Potatoes has 3.2 times more Energy, 4.8 times more Carbohydrate and 1.8 times more Fiber than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 4.2 times more Omega 3 than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Turnip Greens offer comparable quantities of Protein per one pound.
• 1 pound of Canned Potatoes provide inadequate amounts of Omega 3
• 1 pound of Canned Turnip Greens provide inadequate amounts of Energy
• Both Canned Potatoes Solids no Salt as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in one pound.