Comparing Nutrients in 500 calories Turnip Greens VS Valencia Oranges

Weight per 500 calories

• Turnip Greens: 1563g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Raw Turnip Greens, which is low in comparison to other foods. Turnip Greens having low energy density.

Which food has more nutrients per 500 calories - Turnip Greens or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Turnip Greens	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	93% 121g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	6.25% 4.53g	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	% 8.13g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	132% 50g	67% 25.5g	38g per day for Men 19-50 years
Protein	42% 23.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1005% 9047μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.94mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	49.5% 0.64mg	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	758% 3031μg	99% 398μg	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	1042% 938mg	550% 495mg	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	298% 44.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3268% 3922μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Valencia Oranges	Recommended Dietary Allowance
Calcium	297% 2969mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	608% 5.47mg	42% 0.38mg	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	215% 17mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	115% 484mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	10.2% 0.23mg	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	94% 656mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	136% 4625mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	NA	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	38% 1401g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Turnip Greens vs Valencia Oranges:

• Raw Turnip Greens have 73.9 times more Vitamin A, 1.2 times more Vitamin B1, 3.8 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 6.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Turnip Greens as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Turnip Greens vs Valencia Oranges:

• Raw Turnip Greens have 7.3 times more Calcium, 14.5 times more Copper, 18.7 times more Iron, 4.7 times more Magnesium, 31 times more Manganese, 3.8 times more Phosphorus, 2.5 times more Potassium, more Sodium, 4.8 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Turnip Greens have 8 times more Omega 3, 2 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Turnip Greens and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Turnip Greens as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.