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

Weight per 500 calories

• Cooked Frozen Turnip Greens with Salt: 1724g
• Florida Oranges: 1087g

Raw Florida Oranges have 1.6 times more energy per unit of mass than Boiled Frozen Turnip Greens, drained with Salt, which is low in comparison to other foods. Cooked Frozen Turnip Greens with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	96% 125g	130g per day for Men 19-50 years
Sugars	18% 13g	137% 99g	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	154% 58.6g	68.6% 26g	38g per day for Men 19-50 years
Protein	103% 57.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1031% 9276μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.6% 0.93mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	42.6% 0.55mg	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	46% 185μg	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	543% 489mg	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	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7455% 8947μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	262% 2621mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	47% 0.42mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	11.3% 0.26mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	114% 3862mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	289% 4328mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.07mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	42% 1559g	25.6% 947g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens With Salt VS Florida Oranges Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Turnip Greens with Salt have 77.6 times more Vitamin A, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9, 23.4 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2.3 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Florida Oranges provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Raw Florida Oranges 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 Florida Oranges:

• 500 calories of Cooked Frozen Turnip Greens with Salt have 5.6 times more Calcium, 6.1 times more Copper, 34.2 times more Iron, 4.1 times more Magnesium, 31.4 times more Manganese, 4.5 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium, more Sodium, 8.1 times more Zinc and 1.6 times more Water than Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Turnip Greens with Salt have 17.2 times more Omega 3, 2.2 times more Fiber and 7.6 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.5 times more Carbohydrate and 7.7 times more Sugars than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 500 calories.