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

Weight per 300 calories

• Frozen Turnip Greens: 1364g
• Frozen Turnip Greens And Turnips: 1429g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Frozen Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	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	38.5% 50g	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	89.7% 34g	90% 34.3g	38g per day for Men 19-50 years
Protein	60% 33.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	468% 4214μg	484% 4357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	252% 1009μg	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	406% 365mg	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

	Frozen Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	161% 1609mg	163% 1629mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	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	257% 20.6mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	87.7% 368mg	61.2% 257mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	52.6% 368mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	73.8% 2509mg	34.5% 1171mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	20.8% 2.3mg	11mg per day for Men 19-50 years
Water	34.2% 1267g	36% 1330g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens, Unprepared have 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 300 kcal.
• Both Frozen Turnip Greens, Unprepared as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Turnip Greens, Unprepared have 1.4 times more Magnesium, 1.6 times more Manganese and 2.1 times more Potassium than Frozen Turnip Greens And Turnips, Unprepared.
• While Frozen Turnip Greens And Turnips, Unprepared contain 1.6 times more Sodium than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Calcium, Copper, Iron, Phosphorus, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Turnip Greens, Unprepared have 1.6 times more Fat, 2.2 times more Saturated Fat, 1.3 times more Omega 3 and 1.6 times more Omega 6 than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Frozen Turnip Greens, Unprepared as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.