Comparing Nutrients in 1 pound Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	25.5% 33g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	15% 11g	2.63% 1.9g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	294% 2644μg	150% 1352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	14% 0.18mg	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	20.4% 81.6μg	104% 417μg	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	19% 17.2mg	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	8.77% 1.3mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	1085% 1302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	9.53% 95mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	4.2% 168μg	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	37% 2.95mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	24% 168mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 409g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Turnip Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 1 lb of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Turnip Greens:

• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 2 times more Vitamin A, 3 times more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 1.5 times more Vitamin B2, 5.1 times more Vitamin B9, 4.1 times more Vitamin C, 5.1 times more Vitamin E and 15.8 times more Vitamin K than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• 1 pound of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Turnip Greens:

• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 1.3 times more Copper, 1.8 times more Phosphorus and 2.2 times more Zinc than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 5.6 times more Calcium, 2.3 times more Iron and 1.3 times more Magnesium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Turnip Greens contain similar levels of Potassium and Water per one pound.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 2.6 times more Carbohydrate, 5.7 times more Sugars and 2.4 times more Fiber than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 3.1 times more Omega 3 than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Turnip Greens offer comparable quantities of Protein per one pound.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Omega 3
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt provide inadequate amounts of Energy and Omega 6 in one pound.