Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens And Turnips VS Canned Turnip Greens with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	17% 22g	8.44% 11g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	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	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	37% 14g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	217% 1955μg	90% 812μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	37.4% 150μg	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	92% 82.6mg	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	64.4% 9.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1569% 1883μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	58% 581mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	99% 7.94mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	20.7% 145mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 413g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Canned Turnip Greens with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens And Turnips 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 Cooked Frozen Turnip Greens And Turnips vs Canned Turnip Greens with Liquids:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 2.4 times more Vitamin A, 4.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Canned Turnip Greens with Liquids.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Turnip Greens with Liquids provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per one pound.
• 1 pound of Canned Turnip Greens with Liquids have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens And Turnips vs Canned Turnip Greens with Liquids:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 1.6 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Canned Turnip Greens with Liquids.
• While 1 lb of Canned Turnip Greens Solids and Liquids contains 14.6 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Turnip Greens with Liquids contain similar levels of Calcium, Iron, Magnesium and Water per one pound.
• 1 pound of Canned Turnip Greens with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 1.4 times more Omega 3, 2 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Canned Turnip Greens with Liquids.
• 1 pound of Canned Turnip Greens with Liquids provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Turnip Greens Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.