Comparing Nutrients in 300 calories Cooked Frozen Turnip Greens And Turnips VS Canned Mixed Vegetables

Weight per 300 calories

• Cooked Frozen Turnip Greens And Turnips: 857g
• Canned Mixed Vegetables: 612g

Canned Mixed Vegetables, Solids have 1.4 times more energy per unit of mass than Boiled and Drained Frozen Turnip Greens And Turnips, which is low in comparison to other foods. Cooked Frozen Turnip Greens And Turnips having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens And Turnips or Canned Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.26g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.13% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.17g	20.4% 14.8g	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	70% 26.6g	48.3% 18.4g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	410% 3694μg	397% 3569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	37.2% 0.48mg	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	70.7% 283μg	36.7% 147μg	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	173% 156mg	34% 30.6mg	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	122% 18.3mg	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2965% 3558μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	110% 1097mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	49.7% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.66% 227μg	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	188% 15mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	151% 3.48mg	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	39% 274mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	54.5% 1851mg	52.4% 1782mg	3400mg per day for Men 19-50 years
Selenium	17% 9.43μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	29% 3.17mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	21% 780g	14.4% 533g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Turnip Greens And Turnips vs Canned Mixed Vegetables:

• Boiled and Drained Frozen Turnip Greens And Turnips have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B9, 5.1 times more Vitamin C, 10.3 times more Vitamin E and 31.9 times more Vitamin K than Canned Mixed Vegetables, Solids.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Canned Mixed Vegetables, Solids have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Turnip Greens And Turnips vs Canned Mixed Vegetables:

• Boiled and Drained Frozen Turnip Greens And Turnips have 6.6 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 5.1 times more Selenium, 1.3 times more Zinc and 1.5 times more Water than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 8 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Canned Mixed Vegetables, Solids have similar amounts of Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Turnip Greens And Turnips have 2.1 times more Fat, 5 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.4 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Canned Mixed Vegetables, Solids have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Mixed Vegetables, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.