Comparing Nutrients in 5 ounces Canned Turnip Greens VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Turnip Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 4g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	4.85% 3.5g	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	4.85% 1.84g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	47% 422μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	12.2% 0.16mg	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	32.6% 130μg	3.2% 12.8μg	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	24.4% 22mg	4.25% 3.83mg	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	14% 2.1mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16.4% 0.15mg	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	26.8% 2.14mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	27.7% 0.64mg	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	4.25% 29.8mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Turnip Greens vs Canned Carrots with Salt:

• 5 ounces of Canned Turnip Greens have 2 times more Vitamin B2, 1.6 times more Vitamin B5, 10.2 times more Vitamin B9, 5.7 times more Vitamin C, 2 times more Vitamin E and 29.3 times more Vitamin K than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.9 times more Vitamin A, 1.5 times more Vitamin B3 and 2.8 times more Vitamin B6 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Turnip Greens vs Canned Carrots with Salt:

• 5 ounces of Canned Turnip Greens have 4.7 times more Calcium, 2.4 times more Iron and 2.5 times more Magnesium than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.3 times more Copper, 1.7 times more Manganese, 1.3 times more Potassium and 8.3 times more Sodium than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Canned Carrots with Salt contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Canned Turnip Greens no Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Turnip Greens have 7.6 times more Omega 3 and 2.1 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 2 times more Carbohydrate and 5.9 times more Sugars than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Canned Carrots with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Turnip Greens no Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.