Comparing Nutrients in 5 ounces Yeast extract spread VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Yeast extract spread	52%	4%	44%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Energy	9.04% 262kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	22.3% 29g	3.06% 4g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	60.4% 34g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Yeast extract spread	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	2761% 33mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1908% 25mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1130% 181mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	130% 6.52mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	1342% 5367μg	32.6% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.5% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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% 0mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yeast extract spread	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	9.5% 95mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	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	71.6% 5.73mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	60.7% 255mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	21% 147mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	87.5% 2977mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	319% 4791mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	54% 5.94mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	1.57% 58g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Yeast extract spread VS Canned Turnip Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Yeast extract spread 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 Yeast extract spread vs Canned Turnip Greens:

• 5 ounces of Yeast extract spread have 2337.5 times more Vitamin B1, 291.7 times more Vitamin B2, 354.2 times more Vitamin B3, 21.5 times more Vitamin B5, 41.2 times more Vitamin B9 and more Vitamin B12 than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• 5 ounces of Yeast extract spread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Yeast extract spread as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Yeast extract spread vs Canned Turnip Greens:

• 5 ounces of Yeast extract spread have 3 times more Copper, 2.7 times more Iron, 9 times more Magnesium, 5 times more Phosphorus, 14.9 times more Potassium, 39.4 times more Selenium, 116.6 times more Sodium and 18.2 times more Zinc than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain 1.8 times more Calcium and 2.3 times more Water than Yeast extract spread.
• Both Yeast extract spread and Canned Turnip Greens contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Turnip Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yeast extract spread have 9.7 times more Energy, 7.3 times more Carbohydrate, 3.8 times more Sugars, 5 times more Fiber and 17.6 times more Protein than Canned Turnip Greens.
• While 5 oz of Canned Turnip Greens no Salt contain more Omega 3 than Yeast extract spread.
• 5 ounces of Yeast extract spread provide inadequate amounts of Omega 3
• 5 ounces of Canned Turnip Greens provide inadequate amounts of Energy
• Both Yeast extract spread as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in five ounces.