Comparing Nutrients in 300 calories Boiled Turnip Greens with Salt VS Cooked Frozen Mixed Vegetables with Salt

Weight per 300 calories

• Boiled Turnip Greens with Salt: 1500g
• Cooked Frozen Mixed Vegetables with Salt: 500g

Boiled Frozen Mixed Vegetables, drained with Salt have 3 times more energy per unit of mass than Boiled and Drained Turnip Greens with Salt, which is low in comparison to other foods. Boiled Turnip Greens with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Turnip Greens with Salt or Cooked Frozen Mixed Vegetables with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%

Macro Nutrients

	Boiled Turnip Greens with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	50.3% 65.5g	130g per day for Men 19-50 years
Sugars	11% 7.95g	21.5% 15.6g	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	138% 52.5g	58% 22g	38g per day for Men 19-50 years
Protein	30.5% 17g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Vitamin A	635% 5715μg	119% 1070μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	28.5% 0.37mg	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	443% 1770μg	23.8% 95μg	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	457% 411mg	17.8% 16mg	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	188% 28mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Calcium	206% 2055mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	46% 0.42mg	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	150% 12mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	82.4% 1.9mg	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	62% 435mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	89.6% 3045mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	265% 3975mg	90% 1355mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	11.2% 416g	3700g per day for Men 19-50 years

Boiled Turnip Greens With Salt VS Cooked Frozen Mixed Vegetables With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Turnip Greens with Salt or Cooked Frozen Mixed Vegetables with Salt?

Lets compare vitamin content per 300 calories of Boiled Turnip Greens with Salt vs Cooked Frozen Mixed Vegetables with Salt:

• 300 calories of Boiled Turnip Greens with Salt have 5.3 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 7.3 times more Vitamin B6, 18.6 times more Vitamin B9, 25.7 times more Vitamin C, 14.8 times more Vitamin E and 46.9 times more Vitamin K than Cooked Frozen Mixed Vegetables with Salt.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Mixed Vegetables, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Turnip Greens with Salt vs Cooked Frozen Mixed Vegetables with Salt:

• 300 calories of Boiled Turnip Greens with Salt have 16.4 times more Calcium, 9.1 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 3.6 times more Potassium, 9 times more Selenium, 2.9 times more Sodium and 3.4 times more Water than Cooked Frozen Mixed Vegetables with Salt.
• Both Boiled Turnip Greens with Salt and Cooked Frozen Mixed Vegetables with Salt contain similar levels of Zinc per 300 calories.
• 300 calories of Cooked Frozen Mixed Vegetables with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Turnip Greens with Salt have 10.1 times more Omega 3 and 2.4 times more Fiber than Cooked Frozen Mixed Vegetables with Salt.
• While 300 kcal of Boiled Frozen Mixed Vegetables, drained with Salt contain 2 times more Sugars than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Cooked Frozen Mixed Vegetables with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Frozen Mixed Vegetables with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Mixed Vegetables, drained with Salt provide inadequate amounts of Omega 6 in 300 calories.