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

Weight per 500 calories

• Frozen Turnip Greens: 2273g
• Canned Turnip Greens with Liquids: 3571g

Frozen Turnip Greens have 1.6 times more energy per 100g than Canned Turnip Greens with Liquids. It has very low energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.26% 7.05g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	124% 1.98g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.86g	7.56% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	66.5% 86.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	160% 60.7g	38g per day for Men 19-50 years
Protein	100% 56g	86.7% 48.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	780% 7023μg	710% 6393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	102% 1.32mg	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	420% 1682μg	366% 1464μg	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	677% 609mg	615% 554mg	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	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	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	268% 2682mg	421% 4214mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	329% 2.96mg	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	429% 34.3mg	674% 54mg	8mg per day for Men 19-50 years
Magnesium	146% 614mg	170% 714mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	430% 9.9mg	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	87.7% 614mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	123% 4182mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	660% 9893mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	57% 2112g	91% 3382g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Turnip Greens have 2.3 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Turnip Greens with Liquids.
• While 500 kcal of Canned Turnip Greens Solids and Liquids contain 1.5 times more Vitamin B3 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Canned Turnip Greens with Liquids provide similar amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C per 500 calories.
• Both Frozen Turnip Greens, Unprepared as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Canned Turnip Greens Solids and Liquids contain 1.6 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 36.3 times more Sodium, 2.1 times more Zinc and 1.6 times more Water than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Canned Turnip Greens with Liquids contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

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