Comparing Nutrients in 7 ounces Cooked Frozen Turnip Greens And Turnips VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	29% 21g	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	% 21g	g per day for Men 19-50 years
Fiber	16% 6.15g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	95% 855μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.96mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	84% 1.1mg	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	16.4% 65.5μg	118% 470μg	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	40% 36mg	5.95% 5.36mg	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	28% 4.23mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 824μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	25.4% 254mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	352% 3.17mg	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	43.4% 3.47mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	179% 4.1mg	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	9.07% 63.5mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Turnip Greens And Turnips versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Turnip Greens And Turnips vs Sunflower Seed Butter:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 6.7 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.5 times more Vitamin B2, 13.9 times more Vitamin B3, 14.1 times more Vitamin B5, 8.2 times more Vitamin B6, 7.2 times more Vitamin B9 and 10.7 times more Vitamin E than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Sunflower Seed Butter provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Turnip Greens And Turnips vs Sunflower Seed Butter:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 2 times more Calcium and 146.8 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 12 times more Copper, 2.4 times more Iron, 13 times more Magnesium, 5.2 times more Manganese, 20.8 times more Phosphorus, 2.7 times more Potassium, 94.9 times more Selenium and 13.2 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 2.3 times more Omega 3 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 17.6 times more Energy, 145.3 times more Fat, 55 times more Saturated Fat, 211.7 times more Omega 6, 4.8 times more Carbohydrate, 9.9 times more Sugars, 1.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• 7 ounces of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy and Omega 6