Comparing Nutrients in 500 calories Canned Turnip Greens with Liquids VS Cooked Frozen Turnip Greens

Weight per 500 calories

• Canned Turnip Greens with Liquids: 3571g
• Cooked Frozen Turnip Greens: 1724g

Boiled and Drained Frozen Turnip Greens have 2.1 times more energy per unit of mass than Canned Turnip Greens Solids and Liquids, which is very low in comparison to other foods. Canned Turnip Greens with Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Turnip Greens with Liquids or Cooked Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Canned Turnip Greens with Liquids	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	188% 3g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.4g	66% 86g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	160% 60.7g	154% 58.6g	38g per day for Men 19-50 years
Protein	86.7% 48.6g	103% 57.8g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	710% 6393μg	1031% 9276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	77.6% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	89% 1.16mg	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	366% 1464μg	168% 672μg	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	615% 554mg	418% 376mg	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	306% 46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7455% 8947μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	421% 4214mg	262% 2621mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	287% 2.6mg	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	674% 54mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	170% 714mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	356% 8.2mg	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	107% 750mg	83.7% 586mg	700mg per day for Men 19-50 years
Potassium	148% 5036mg	114% 3862mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	660% 9893mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.2mg	64.3% 7.07mg	11mg per day for Men 19-50 years
Water	91% 3382g	42% 1559g	3700g per day for Men 19-50 years

Canned Turnip Greens With Liquids VS Cooked Frozen Turnip Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Turnip Greens with Liquids or Cooked Frozen Turnip Greens?

Lets compare vitamin content per 500 calories of Canned Turnip Greens with Liquids vs Cooked Frozen Turnip Greens:

• 500 calories of Canned Turnip Greens with Liquids have 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Frozen Turnip Greens.
• While 500 kcal of Boiled and Drained Frozen Turnip Greens contain 1.5 times more Vitamin A and 2.2 times more Vitamin B1 than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens with Liquids and Cooked Frozen Turnip Greens provide similar amounts of Vitamin B6 per 500 calories.
• Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Turnip Greens with Liquids vs Cooked Frozen Turnip Greens:

• 500 calories of Canned Turnip Greens with Liquids have 1.6 times more Calcium, 1.6 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.2 times more Selenium, 38.3 times more Sodium and 2.2 times more Water than Cooked Frozen Turnip Greens.
• Both Canned Turnip Greens with Liquids and Cooked Frozen Turnip Greens contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Turnip Greens with Liquids have 1.5 times more Fat and 1.5 times more Omega 3 than Cooked Frozen Turnip Greens.
• Both Canned Turnip Greens with Liquids and Cooked Frozen Turnip Greens offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Omega 6 in 500 calories.