Comparing Nutrients in 500 calories Frozen Turnip Greens And Turnips VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Frozen Turnip Greens And Turnips: 2381g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 6 times more energy per unit of mass than Frozen Turnip Greens And Turnips, Unprepared, which is average in comparison to other foods. Frozen Turnip Greens And Turnips having very low energy density.

Which food has more nutrients per 500 calories - Frozen Turnip Greens And Turnips or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	NA	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.7g	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	150% 57g	27% 10.2g	38g per day for Men 19-50 years
Protein	105% 58.6g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	807% 7262μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.24mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.76mg	NA	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	244% 976μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	683% 614mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	271% 2714mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	NA	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	485% 39mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	NA	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	NA	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	81.6% 571mg	NA	700mg per day for Men 19-50 years
Potassium	57.4% 1952mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	NA	11mg per day for Men 19-50 years
Water	60% 2217g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Turnip Greens And Turnips vs Frozen Roasted Potatoes with Salt:

• Frozen Turnip Greens And Turnips, Unprepared have 91.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 500 calories for Frozen Turnip Greens And Turnips vs Frozen Roasted Potatoes with Salt:

• Frozen Turnip Greens And Turnips, Unprepared have 46 times more Calcium, 19.7 times more Iron and 8.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.7 times more Sodium than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Turnip Greens And Turnips, Unprepared have 5.6 times more Fiber and 6.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.6 times more Fat and 1.3 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.