Comparing Nutrients in 5 ounces Cooked Frozen Turnip Greens with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.4% 41kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.43% 7.06g	25.4% 33g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.48% 4.75g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	84.7% 763μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.15% 0.66mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	60% 0.78mg	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	14% 55.3μg	84% 336μg	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	34.3% 31mg	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	25% 3.77mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	613% 736μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	21.5% 215mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	252% 2.26mg	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	34.4% 2.75mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	128% 2.94mg	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	6.9% 48mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens with Salt VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Turnip Greens with Salt versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Turnip Greens with Salt vs Sunflower Seed Butter:

• 5 ounces of Cooked Frozen Turnip Greens with Salt have 8.1 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.2 times more Vitamin B2, 14.4 times more Vitamin B3, 17 times more Vitamin B5, 8.2 times more Vitamin B6, 6.1 times more Vitamin B9 and 8.6 times more Vitamin E than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Sunflower Seed Butter provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Turnip Greens with Salt vs Sunflower Seed Butter:

• 5 ounces of Cooked Frozen Turnip Greens with Salt have 2.4 times more Calcium, 83.7 times more Sodium and 145.8 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 10.6 times more Copper, 2.1 times more Iron, 12 times more Magnesium, 4.4 times more Manganese, 19.6 times more Phosphorus, 2.6 times more Potassium, 87 times more Selenium and 11.9 times more Zinc than Boiled Frozen Turnip Greens, drained with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Turnip Greens with Salt have 2.4 times more Omega 3 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 21.3 times more Energy, 131.4 times more Fat, 47.3 times more Saturated Fat, 190.9 times more Omega 6, 4.7 times more Carbohydrate, 14.1 times more Sugars, 1.7 times more Fiber and 5.2 times more Protein than Boiled Frozen Turnip Greens, drained with Salt.
• 5 ounces of Cooked Frozen Turnip Greens with Salt provide inadequate amounts of Energy and Omega 6