Comparing Nutrients in 500 calories Canned Turnip Greens VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Canned Turnip Greens: 2632g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7.7 times more energy per unit of mass than Canned Turnip Greens no Salt, which is average in comparison to other foods. Canned Turnip Greens having very low energy density.

Which food has more nutrients per 500 calories - Canned Turnip Greens or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Turnip Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	5.76% 1.84g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.57% 0.95g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	63% 82g	130g per day for Men 19-50 years
Sugars	15.2% 11g	0.99% 0.72g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	90% 34.2g	18% 6.85g	38g per day for Men 19-50 years
Protein	64% 35.8g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	871% 7842μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.2% 9.47mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.63mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	51.6% 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	605% 2421μg	26.5% 106μg	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	453% 408mg	29.3% 26.4mg	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	258% 38.7mg	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6294% 7553μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	311% 3105mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	29.3% 0.26mg	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	497% 39.7mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	301% 6.92mg	23.4% 0.54mg	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	79% 553mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	109% 3711mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	51% 763mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	55% 6.05mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	67.3% 2492g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Turnip Greens vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Turnip Greens no Salt have more Vitamin A, 12.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6, 22.8 times more Vitamin B9, 15.5 times more Vitamin C, 113 times more Vitamin E and 1050.2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Turnip Greens vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Turnip Greens no Salt have 69.7 times more Calcium, 8.3 times more Copper, 18.7 times more Iron, 7.3 times more Magnesium, 12.9 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 10.8 times more Selenium, 5.2 times more Zinc and 10.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Sodium than Canned Turnip Greens no Salt.

Comparison of macro-nutrients per 500 calories:

• Canned Turnip Greens no Salt have 40.3 times more Omega 3, 15.4 times more Sugars, 5 times more Fiber and 4.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Fat and 2.3 times more Saturated Fat than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Canned Turnip Greens no Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.