Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens And Turnips VS Frozen Mixed Vegetables

Weight per 500 calories

• Cooked Frozen Turnip Greens And Turnips: 1429g
• Frozen Mixed Vegetables: 694g

Frozen Mixed Vegetables, Unprepared have 2.1 times more energy per unit of mass than Boiled and Drained Frozen Turnip Greens And Turnips, which is average in comparison to other foods. Cooked Frozen Turnip Greens And Turnips having low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens And Turnips or Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	7.07% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	72% 94g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	117% 44.3g	73% 27.8g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	684% 6157μg	196% 1764μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	51.3% 0.67mg	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	118% 471μg	50.3% 201μg	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	289% 260mg	80.2% 72.2mg	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	203% 30.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4942% 5930μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	183% 1829mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	71.8% 0.65mg	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	313% 25mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	81.6% 343mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	73.7% 1.7mg	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	65.3% 457mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	91% 3086mg	43.3% 1472mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	21.8% 326mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	35% 1301g	15.4% 570g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Turnip Greens And Turnips vs Frozen Mixed Vegetables:

• Boiled and Drained Frozen Turnip Greens And Turnips have 3.5 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.6 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• While Frozen Mixed Vegetables, Unprepared contain 1.3 times more Vitamin B3 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Frozen Mixed Vegetables, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Turnip Greens And Turnips vs Frozen Mixed Vegetables:

• Boiled and Drained Frozen Turnip Greens And Turnips have 10.5 times more Calcium, 2.9 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 3.4 times more Manganese, 2.1 times more Potassium, 5.7 times more Selenium, 1.7 times more Zinc and 2.3 times more Water than Frozen Mixed Vegetables, Unprepared.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Frozen Mixed Vegetables, Unprepared have similar amounts of Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Turnip Greens And Turnips have 1.5 times more Fat, 3.7 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Frozen Mixed Vegetables, Unprepared.
• While Frozen Mixed Vegetables, Unprepared contain 1.8 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Frozen Mixed Vegetables, Unprepared have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.