Comparing Nutrients in 5 ounces Canned Potatoes VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Energy	2.93% 85kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	3.06% 4g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	0.82% 0.6g	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	8.95% 3.4g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	3.54% 2g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	47% 422μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	4.36% 0.057mg	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	2.13% 8.5μg	32.6% 130μg	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	8.03% 7.23mg	24.4% 22mg	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	0.47% 0.071mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	13% 0.12mg	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	22.3% 1.8mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	16.2% 0.37mg	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	5.67% 39.7mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Canned Turnip Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Potatoes versus 5 oz of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Potatoes vs Canned Turnip Greens:

• 5 ounces of Canned Potatoes have 7 times more Vitamin B1, 2.6 times more Vitamin B3 and 4.8 times more Vitamin B6 than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain more Vitamin A, 6 times more Vitamin B2, 15.3 times more Vitamin B9, 3 times more Vitamin C, 29.4 times more Vitamin E and 191.3 times more Vitamin K than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Turnip Greens provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Canned Potatoes Solids no Salt as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Potatoes vs Canned Turnip Greens:

• 5 ounces of Canned Potatoes have 1.3 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Zinc than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain 23.6 times more Calcium, 1.5 times more Copper, 1.4 times more Magnesium and 2.2 times more Manganese than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Turnip Greens contain similar levels of Iron and Water per five ounces.
• 5 ounces of Canned Potatoes lack sufficient amounts of Calcium
• Both Canned Potatoes Solids no Salt as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Potatoes have 3.2 times more Energy, 4.8 times more Carbohydrate and 1.8 times more Fiber than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain 4.2 times more Omega 3 than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Canned Turnip Greens offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Potatoes provide inadequate amounts of Omega 3
• 5 ounces of Canned Turnip Greens provide inadequate amounts of Energy
• Both Canned Potatoes Solids no Salt as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in five ounces.