Comparing Nutrients in 5 ounces Boiled Turnip Greens VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Turnip Greens	Valencia Oranges	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.2g	13% 17g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	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	13% 4.96g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	60% 540μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	6.87% 0.089mg	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	42% 167μg	14% 55.3μg	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	43% 39mg	76.4% 68.7mg	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	17.8% 2.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	434% 521μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Valencia Oranges	Recommended Dietary Allowance
Calcium	19.4% 194mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	5.83% 0.052mg	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	14% 1.13mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	1.4% 0.033mg	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	5.87% 41mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Turnip Greens vs Valencia Oranges:

• Boiled and Drained Turnip Greens have 31.8 times more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin B1 and 1.8 times more Vitamin C than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens and Raw Valencia Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled and Drained Turnip Greens as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Turnip Greens vs Valencia Oranges:

• Boiled and Drained Turnip Greens have 3.4 times more Calcium, 6.8 times more Copper, 8.9 times more Iron, 2.2 times more Magnesium, 14.7 times more Manganese, 1.7 times more Phosphorus, more Sodium and 2.3 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Turnip Greens and Raw Valencia Oranges have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Turnip Greens have 4 times more Omega 3 and 1.4 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Energy and 2.7 times more Carbohydrate than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens and Raw Valencia Oranges have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Turnip Greens as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.