Comparing Nutrients in 300 calories Boiled Turnips with Salt VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Boiled Turnips with Salt: 1364g
• Canned Carrots with Liquids and Salt: 1304g

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

Discover which food has more nutrients per 300 calories - Boiled Turnips with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips with Salt	12%	3%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Turnips with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	54% 70g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	44.3% 32g	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	71.8% 27.3g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	112% 1.46mg	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	30.7% 123μg	26% 104μg	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	176% 158mg	29% 26mg	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	1.8% 0.27mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.36μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	30% 300mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	149% 1.34mg	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	37.5% 3mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	255% 5.87mg	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	37% 259mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	54% 1841mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	260% 3900mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	32.8% 1213g	3700g per day for Men 19-50 years

Boiled Turnips With Salt VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Turnips with Salt or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 300 calories of Boiled Turnips with Salt vs Canned Carrots with Liquids and Salt:

• 300 calories of Boiled Turnips with Salt have 1.5 times more Vitamin B1 and 6.1 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 34.9 times more Vitamin E and 93.7 times more Vitamin K than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Turnips with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Turnips with Salt vs Canned Carrots with Liquids and Salt:

• 300 calories of Boiled Turnips with Salt have 1.6 times more Selenium and 1.2 times more Sodium than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 4.3 times more Manganese and 1.4 times more Zinc than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Canned Carrots with Liquids and Salt contain similar levels of Magnesium, Phosphorus, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Turnips with Salt have 4.2 times more Omega 3, 1.3 times more Sugars and 1.3 times more Protein than Canned Carrots with Liquids and Salt.
• Both Boiled Turnips with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Boiled and Drained Turnips with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 300 calories.