Comparing Nutrients in 300 calories Frozen Turnip Greens VS Canned Turnip Greens with Liquids

Weight per 300 calories

• Frozen Turnip Greens: 1364g
• Canned Turnip Greens with Liquids: 2143g

Frozen Turnip Greens have 1.6 times more energy per 100g than Canned Turnip Greens with Liquids. It has very low energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Turnip Greens or Canned Turnip Greens with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Frozen Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	4.54% 0.77g	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	40% 52g	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	96% 36.4g	38g per day for Men 19-50 years
Protein	60% 33.7g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	468% 4214μg	426% 3836μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	61% 0.79mg	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	220% 879μg	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	369% 332mg	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	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	161% 1609mg	253% 2529mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	198% 1.78mg	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	404% 32.4mg	8mg per day for Men 19-50 years
Magnesium	87.7% 368mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	258% 5.94mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	73.8% 2509mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	396% 5936mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	45% 4.93mg	11mg per day for Men 19-50 years
Water	34.2% 1267g	55% 2029g	3700g per day for Men 19-50 years

Frozen Turnip Greens VS Canned Turnip Greens With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Turnip Greens or Canned Turnip Greens with Liquids?

Lets compare vitamin content per 300 calories of Frozen Turnip Greens vs Canned Turnip Greens with Liquids:

• 300 calories of Frozen Turnip Greens have 2.3 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Turnip Greens with Liquids.
• While 300 kcal of Canned Turnip Greens Solids and Liquids contain 1.5 times more Vitamin B3 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Canned Turnip Greens with Liquids provide similar amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C per 300 calories.
• Both Frozen Turnip Greens, Unprepared as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Turnip Greens vs Canned Turnip Greens with Liquids:

• 300 kcal of Canned Turnip Greens Solids and Liquids contain 1.6 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 36.3 times more Sodium, 2.1 times more Zinc and 1.6 times more Water than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Canned Turnip Greens with Liquids contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Turnip Greens Solids and Liquids contain 1.5 times more Fat and 1.5 times more Omega 3 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Canned Turnip Greens with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Frozen Turnip Greens, Unprepared as well as Canned Turnip Greens Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.