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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	43% 55.8g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	15.4% 11g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	217% 1955μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	55.5% 0.72mg	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	6.8% 27.2μg	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	6.55% 5.9mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1569% 1883μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	58% 581mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	50.4% 0.45mg	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	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	31.8% 0.73mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	15.7% 535mg	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	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 413g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Canned Chinese Waterchestnuts 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 Chinese Waterchestnuts 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 Chinese Waterchestnuts with Liquids:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has more Vitamin A, 4.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 5.5 times more Vitamin B9, 14 times more Vitamin C, 4.3 times more Vitamin E and 2075.5 times more Vitamin K than Canned Chinese Waterchestnuts with Liquids.
• While 1 lb of Canned Chinese Waterchestnuts Solids and Liquids contains 2.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens And Turnips.
• 1 pound of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• 1 pound of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 32 times more Calcium, 1.3 times more Copper, 2 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.6 times more Selenium than Canned Chinese Waterchestnuts with Liquids.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Chinese Waterchestnuts with Liquids contain similar levels of Zinc and Water per one pound.
• 1 pound of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 19 times more Omega 3, 1.2 times more Fiber and 3.4 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• While 1 lb of Canned Chinese Waterchestnuts Solids and Liquids contains 2.5 times more Carbohydrate and 2.3 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• 1 pound of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.