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

Weight per 300 calories

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

Raw Potato Skin has 2.8 times more energy per unit of mass than Frozen Turnip Greens And Turnips, Unprepared, which is low in comparison to other foods. Frozen Turnip Greens And Turnips having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 300 calories of Frozen Turnip Greens And Turnips have 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 Potato Skin.
• Both Frozen Turnip Greens And Turnips and Potato Skin 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 Frozen Turnip Greens And Turnips, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Turnip Greens And Turnips have 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 Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3 times more Copper and 1.8 times more Potassium than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Potato Skin 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 Frozen Turnip Greens And Turnips have 18 times more Omega 3, 2.7 times more Fiber and 2.6 times more Protein than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.3 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.