Comparing Nutrients in 7 ounces Oranges with Peel VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Oranges with Peel	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	NA	2.05% 1.5g	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	23.5% 8.93g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.2% 0.13mg	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	15% 59.5μg	19.3% 77.4μg	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	157% 141mg	48% 43.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	33% 0.3mg	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	20% 1.6mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.94mg	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	6.24% 43.7mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Frozen Turnip Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cooked Frozen Turnip Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cooked Frozen Turnip Greens with Salt:

• 7 ounces of Oranges with Peel have 1.9 times more Vitamin B1, 4.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.3 times more Vitamin C than Cooked Frozen Turnip Greens with Salt.
• While 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 41.4 times more Vitamin A, 1.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cooked Frozen Turnip Greens with Salt:

• 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 2.2 times more Calcium, 2.6 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Selenium, 125.5 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Frozen Turnip Greens with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.2 times more Energy, 3.1 times more Carbohydrate and 1.3 times more Fiber than Cooked Frozen Turnip Greens with Salt.
• While 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 7.4 times more Omega 3 and 2.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Turnip Greens with Salt provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Omega 6 in seven ounces.