Comparing Nutrients in 500 calories Fresh Orange juice VS Cooked Frozen Turnips with Salt

Weight per 500 calories

• Fresh Orange juice: 1111g
• Cooked Frozen Turnips with Salt: 2381g

Fresh Orange juice has 2.1 times more energy per 100g than Cooked Frozen Turnips with Salt. It has low energy density when compared to other foods. Boiled Frozen Turnips, drained with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Cooked Frozen Turnips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Fresh Orange juice	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	68.3% 89g	130g per day for Men 19-50 years
Sugars	129% 93g	57% 41g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	125% 47.6g	38g per day for Men 19-50 years
Protein	14% 7.78g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	123% 1.6mg	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	83.3% 333μg	47.6% 190μg	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	617% 556mg	103% 93mg	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	2.96% 0.44mg	3.17% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	76% 762mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	167% 1.5mg	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	27.8% 2.22mg	292% 23.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	104% 2.4mg	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	27% 189mg	88.4% 619mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	127% 4333mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	432% 6476mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	26.5% 981g	60.2% 2229g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Cooked Frozen Turnips With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Cooked Frozen Turnips with Salt?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Cooked Frozen Turnips with Salt:

• 500 calories of Fresh Orange juice have more Vitamin A, 1.8 times more Vitamin B9 and 6 times more Vitamin C than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 2 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Cooked Frozen Turnips with Salt:

• 500 kcal of Boiled Frozen Turnips, drained with Salt contain 6.2 times more Calcium, 3.1 times more Copper, 10.5 times more Iron, 2.7 times more Magnesium, 15.3 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium, 12.9 times more Selenium, 582.9 times more Sodium, 8.6 times more Zinc and 2.3 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.3 times more Carbohydrate and 2.3 times more Sugars than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 18.3 times more Omega 3, 21.4 times more Fiber and 4.7 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Turnips with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.