Comparing Nutrients in 500 calories Yeast extract spread VS Canned Turnip Greens

Weight per 500 calories

• Yeast extract spread: 270g
• Canned Turnip Greens: 2632g

Yeast extract spread has 9.7 times more energy per 100g than Canned Turnip Greens. It has above average energy density when compared to other foods. Canned Turnip Greens no Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Yeast extract spread or Canned Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.57% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55g	57% 74g	130g per day for Men 19-50 years
Sugars	5.96% 4.32g	15.2% 11g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46.2% 17.6g	90% 34.2g	38g per day for Men 19-50 years
Protein	115% 64.5g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	871% 7842μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5265% 63mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3638% 47.3mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2154% 345mg	59.2% 9.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	249% 12.4mg	113% 5.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	81% 1.05mg	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	2558% 10232μg	605% 2421μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	56.3% 1.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	453% 408mg	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	0% 0mg	258% 38.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6294% 7553μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	18% 181mg	311% 3105mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	243% 2.2mg	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	136% 11mg	497% 39.7mg	8mg per day for Men 19-50 years
Magnesium	116% 486mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	301% 6.92mg	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	40% 281mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	167% 5676mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	609% 9135mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	55% 6.05mg	11mg per day for Men 19-50 years
Water	3% 111g	67.3% 2492g	3700g per day for Men 19-50 years

Yeast Extract Spread VS Canned Turnip Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yeast extract spread or Canned Turnip Greens?

Lets compare vitamin content per 500 calories of Yeast extract spread vs Canned Turnip Greens:

• 500 calories of Yeast extract spread have 240.1 times more Vitamin B1, 30 times more Vitamin B2, 36.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Canned Turnip Greens.
• While 500 kcal of Canned Turnip Greens no Salt contain more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• 500 calories of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Canned Turnip Greens have insufficient amounts of Vitamin B12
• Both Yeast extract spread as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yeast extract spread vs Canned Turnip Greens:

• 500 calories of Yeast extract spread have 1.5 times more Potassium, 4 times more Selenium, 12 times more Sodium and 1.9 times more Zinc than Canned Turnip Greens.
• While 500 kcal of Canned Turnip Greens no Salt contain 17.1 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 9.8 times more Manganese, 2 times more Phosphorus and 22.5 times more Water than Yeast extract spread.
• Both Yeast extract spread and Canned Turnip Greens contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yeast extract spread have 1.8 times more Protein than Canned Turnip Greens.
• While 500 kcal of Canned Turnip Greens no Salt contain more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Fiber than Yeast extract spread.
• Both Yeast extract spread and Canned Turnip Greens offer comparable quantities of Energy per 500 calories.
• 500 calories of Yeast extract spread provide inadequate amounts of Omega 3
• Both Yeast extract spread as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in 500 calories.