Comparing Nutrients in 1 pound Canned Turnip Greens VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Energy	2.97% 86kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	57% 41.5g	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	15.5% 5.9g	28.6% 11g	38g per day for Men 19-50 years
Protein	11% 6.17g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Vitamin A	150% 1352μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.8% 0.23mg	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	104% 417μg	19.3% 77μg	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	78% 70.3mg	227% 204mg	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	44.5% 6.67mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1085% 1302μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Calcium	53.5% 535mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	19.7% 0.18mg	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	85.6% 6.85mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	4.73% 0.11mg	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	13.6% 95mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.7% 395g	3700g per day for Men 19-50 years

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

• Canned Turnip Greens no Salt have 27.1 times more Vitamin A, 1.5 times more Vitamin B2, 5.4 times more Vitamin B9, 8.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 10 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.9 times more Vitamin C than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Raw Florida Oranges have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Canned Turnip Greens no Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Turnip Greens no Salt have 2.7 times more Calcium, 2.1 times more Copper, 16.8 times more Iron, 2 times more Magnesium, 11 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Florida Oranges.
• Both Canned Turnip Greens no Salt and Raw Florida Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Turnip Greens no Salt have 7.6 times more Omega 3 and 1.9 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.4 times more Energy, 4.1 times more Carbohydrate, 21.8 times more Sugars and 1.8 times more Fiber than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.