Comparing Nutrients in 300 calories Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Waxgourd with Salt

Weight per 300 calories

• Cooked Frozen Turnip Greens And Turnips with Salt: 882g
• Boiled Waxgourd with Salt: 2727g

Cooked Frozen Turnip Greens And Turnips with Salt have 3.1 times more energy per 100g than Boiled Waxgourd with Salt. It has low energy density when compared to other foods. Boiled and Drained Waxgourd with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens And Turnips with Salt or Boiled Waxgourd with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	63% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	51.4% 67g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	44.4% 32g	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	72% 27.4g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	423% 3803μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	77.3% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	67% 0.87mg	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	72.8% 291μg	27.3% 109μg	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	178% 161mg	318% 286mg	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	125% 18.8mg	14.5% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3052% 3663μg	63.6% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	113% 1129mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	66.7% 0.6mg	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	193% 15.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	66.4% 1.53mg	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	40.3% 282mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	56% 1906mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.7μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	150% 2250mg	624% 9355mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.26mg	146% 16mg	11mg per day for Men 19-50 years
Water	21.7% 803g	71% 2620g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens And Turnips With Salt VS Boiled Waxgourd With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens And Turnips with Salt or Boiled Waxgourd with Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 300 calories of Cooked Frozen Turnip Greens And Turnips with Salt have more Vitamin A, 21 times more Vitamin B2, 2.7 times more Vitamin B9, 8.6 times more Vitamin E and 48 times more Vitamin K than Boiled Waxgourd with Salt.
• While 300 kcal of Boiled and Drained Waxgourd with Salt contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• 300 calories of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 300 calories of Cooked Frozen Turnip Greens And Turnips with Salt have 2.3 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2.3 times more Manganese, 14 times more Potassium and 1.8 times more Selenium than Boiled Waxgourd with Salt.
• While 300 kcal of Boiled and Drained Waxgourd with Salt contain 1.3 times more Magnesium, 1.6 times more Phosphorus, 4.2 times more Sodium, 4.9 times more Zinc and 3.3 times more Water than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• 300 calories of Boiled Waxgourd with Salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Turnip Greens And Turnips with Salt have 2.4 times more Protein than Boiled Waxgourd with Salt.
• While 300 kcal of Boiled and Drained Waxgourd with Salt contain 5.9 times more Omega 6, 1.6 times more Carbohydrate and 3.8 times more Sugars than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Boiled Waxgourd with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cooked Frozen Turnip Greens And Turnips with Salt provide inadequate amounts of Omega 6