Comparing Nutrients in 500 calories Valencia Oranges VS Cooked Frozen Turnips

Weight per 500 calories

• Valencia Oranges: 1020g
• Cooked Frozen Turnips: 2174g

Valencia Oranges have 2.1 times more energy per 100g than Cooked Frozen Turnips. It has low energy density when compared to other foods. Boiled and Drained Frozen Turnips having very low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	72.7% 95g	130g per day for Men 19-50 years
Sugars	NA	70.5% 51g	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	67% 25.5g	114% 43.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	61.3% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	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	99% 398μg	43.5% 174μg	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	550% 495mg	94% 84.8mg	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	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	41% 408mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	152% 1.37mg	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	11.5% 0.92mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	72.5% 304mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	95% 2.17mg	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	24.8% 173mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	116% 3957mg	3400mg per day for Men 19-50 years
Selenium	NA	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	52% 783mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	24% 881g	55% 2035g	3700g per day for Men 19-50 years

Valencia Oranges VS Cooked Frozen Turnips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cooked Frozen Turnips?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cooked Frozen Turnips:

• 500 calories of Valencia Oranges have more Vitamin A, 2.3 times more Vitamin B9 and 5.8 times more Vitamin C than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 1.5 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnips provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Cooked Frozen Turnips have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cooked Frozen Turnips:

• 500 kcal of Boiled and Drained Frozen Turnips contain 1.7 times more Calcium, 3.6 times more Copper, 23.2 times more Iron, 3 times more Magnesium, 9.3 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium, more Sodium, 7.1 times more Zinc and 2.3 times more Water than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.3 times more Carbohydrate than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 12.5 times more Omega 3, 1.7 times more Fiber and 3.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Turnips offer comparable quantities of Energy per 500 calories.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Omega 6 in 500 calories.