Comparing Nutrients in 1 pound Canned Turnip Greens with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Turnip Greens with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.44% 11g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	20.3% 7.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	11% 6.17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	90% 812μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	46.5% 186μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70.3mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	NA	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	19% 640mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	83.8% 1256mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	NA	11mg per day for Men 19-50 years
Water	11.6% 430g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens with Liquids VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Turnip Greens with Liquids versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Turnip Greens with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Turnip Greens with Liquids has 9.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Canned Turnip Greens with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Turnip Greens with Liquids has 7.9 times more Calcium, 3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.2 times more Potassium than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens with Liquids and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 9.1 times more Energy, 10.8 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Canned Turnip Greens Solids and Liquids.
• 1 pound of Canned Turnip Greens with Liquids provide inadequate amounts of Energy and Carbohydrate