Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens with Salt VS Frozen Carrots

Weight per 500 calories

• Cooked Frozen Turnip Greens with Salt: 1724g
• Frozen Carrots: 1389g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	84.4% 110g	130g per day for Men 19-50 years
Sugars	18% 13g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	154% 58.6g	121% 46g	38g per day for Men 19-50 years
Protein	103% 57.8g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1031% 9276μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.6% 0.93mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	101% 1.3mg	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	168% 672μg	34.7% 139μg	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	418% 376mg	38.6% 34.7mg	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	306% 46mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7455% 8947μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	262% 2621mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	114% 1.03mg	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	418% 33.4mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	103% 2.38mg	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	83.7% 586mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	114% 3862mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	289% 4328mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.07mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	42% 1559g	33.8% 1251g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens With Salt VS Frozen Carrots Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Frozen Turnip Greens with Salt vs Frozen Carrots:

• 500 calories of Cooked Frozen Turnip Greens with Salt have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B9, 10.8 times more Vitamin C, 5.8 times more Vitamin E and 36.6 times more Vitamin K than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.2 times more Vitamin B5 than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Frozen Carrots provide similar amounts of Vitamin A and Vitamin B6 per 500 calories.
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Turnip Greens with Salt vs Frozen Carrots:

• 500 calories of Cooked Frozen Turnip Greens with Salt have 5.2 times more Calcium, 2.5 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 3.4 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium, 4.6 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Frozen Carrots.
• Both Cooked Frozen Turnip Greens with Salt and Frozen Carrots contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Turnip Greens with Salt have 8.7 times more Omega 3, 1.3 times more Fiber and 5.3 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.9 times more Omega 6, 1.3 times more Carbohydrate and 5.1 times more Sugars than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Turnip Greens with Salt provide inadequate amounts of Omega 6