Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Turnip Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	15.5% 11.2g	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	40.6% 15.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	27% 15g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	271% 2440μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	39% 0.51mg	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	44.2% 177μg	10.2% 41μg	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	110% 99mg	13.6% 12.2mg	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	80.4% 12mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	69% 689mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	52.4% 0.47mg	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	110% 8.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	88.7% 2.04mg	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	22% 154mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 410g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Turnip Greens vs Canned Carrots with Salt:

• 1 pound of Cooked Frozen Turnip Greens has 3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B9, 8.1 times more Vitamin C, 3.6 times more Vitamin E and 52.9 times more Vitamin K than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Canned Carrots with Salt provide similar amounts of Vitamin A and Vitamin B3 per one pound.
• 1 pound of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Turnip Greens as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens vs Canned Carrots with Salt:

• 1 pound of Cooked Frozen Turnip Greens has 6.1 times more Calcium, 1.4 times more Copper, 3 times more Iron, 3.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium and 1.6 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 16.1 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Canned Carrots with Salt contain similar levels of Manganese and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens has 10.8 times more Omega 3, 2.3 times more Fiber and 5.2 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 3.3 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Canned Carrots with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Turnip Greens as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one pound.