Comparing Nutrients in 5 ounces Canned Turnip Greens VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Energy	0.93% 27kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.11% 0.035g	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	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	18% 13g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Vitamin A	47% 422μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Florida Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	6.14% 0.055mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.34% 124g	3700g per day for Men 19-50 years

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

• Canned Turnip Greens no Salt have 27.1 times more Vitamin A, 1.5 times more Vitamin B2, 5.4 times more Vitamin B9, 8.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 10 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.9 times more Vitamin C than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Raw Florida Oranges have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Canned Turnip Greens no Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Turnip Greens vs Florida Oranges:

• Canned Turnip Greens no Salt have 2.7 times more Calcium, 2.1 times more Copper, 16.8 times more Iron, 2 times more Magnesium, 11 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Florida Oranges.
• Both Canned Turnip Greens no Salt and Raw Florida Oranges have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Turnip Greens no Salt have 7.6 times more Omega 3 and 1.9 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.4 times more Energy, 4.1 times more Carbohydrate, 21.8 times more Sugars and 1.8 times more Fiber than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.