Comparing Nutrients in 300 calories Potato Skin VS Frozen Turnip Greens And Turnips

Weight per 300 calories

• Potato Skin: 517g
• Frozen Turnip Greens And Turnips: 1429g

Potato Skin has 2.8 times more energy per 100g than Frozen Turnip Greens And Turnips. It has low energy density when compared to other foods. Frozen Turnip Greens And Turnips, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Frozen Turnip Greens And Turnips?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Potato Skin	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34% 13g	90% 34.3g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	484% 4357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	81.3% 1.06mg	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	22% 88μg	146% 586μg	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	65.5% 59mg	410% 369mg	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	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

	Potato Skin	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	15.5% 155mg	163% 1629mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	81% 0.73mg	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	209% 16.8mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	61.2% 257mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	137% 3.14mg	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	28% 197mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	34.5% 1171mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	20.8% 2.3mg	11mg per day for Men 19-50 years
Water	11.6% 431g	36% 1330g	3700g per day for Men 19-50 years

Potato Skin VS Frozen Turnip Greens And Turnips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Frozen Turnip Greens And Turnips?

Lets compare vitamin content per 300 calories of Potato Skin vs Frozen Turnip Greens And Turnips:

• 300 kcal of Frozen Turnip Greens And Turnips, Unprepared contain more Vitamin A, 5.8 times more Vitamin B1, 6.4 times more Vitamin B2, 6.7 times more Vitamin B9 and 6.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Frozen Turnip Greens And Turnips:

• 300 calories of Potato Skin have 3 times more Copper and 1.8 times more Potassium than Frozen Turnip Greens And Turnips.
• While 300 kcal of Frozen Turnip Greens And Turnips, Unprepared contain 10.5 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium, 1.7 times more Phosphorus, 8.3 times more Selenium, 5 times more Sodium, 1.3 times more Zinc and 3.1 times more Water than Raw Potato Skin.
• Both Potato Skin and Frozen Turnip Greens And Turnips contain similar levels of Manganese per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.3 times more Carbohydrate than Frozen Turnip Greens And Turnips.
• While 300 kcal of Frozen Turnip Greens And Turnips, Unprepared contain 18 times more Omega 3, 2.7 times more Fiber and 2.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Frozen Turnip Greens And Turnips offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Omega 6 in 300 calories.