Comparing Nutrients in 7 ounces Frozen Turnip Greens And Turnips VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Brazilnuts	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	100% 32g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	% 4.62g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	39% 15g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Brazilnuts	Recommended Dietary Allowance
Vitamin A	67.3% 605μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15.4% 0.2mg	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	20.3% 81.4μg	11% 43.7μg	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	57% 51mg	1.54% 1.4mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Brazilnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	384% 3.46mg	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	40.4% 3.23mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	106% 2.43mg	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	6.8% 47.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5% 185g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens And Turnips VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Turnip Greens And Turnips vs Brazilnuts:

• 7 ounces of Frozen Turnip Greens And Turnips have more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 36.9 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Turnip Greens And Turnips, Unprepared.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Turnip Greens And Turnips vs Brazilnuts:

• 7 ounces of Frozen Turnip Greens And Turnips have 27.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Calcium, 34.2 times more Copper, 1.5 times more Iron, 20.9 times more Magnesium, 5.6 times more Manganese, 30.2 times more Phosphorus, 8 times more Potassium, 2130 times more Selenium and 25.4 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• 7 ounces of Frozen Turnip Greens And Turnips lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Turnip Greens And Turnips have 1.8 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 31.4 times more Energy, 353.2 times more Fat, 504.2 times more Saturated Fat, 1059.3 times more Omega 6, 3.5 times more Carbohydrate, 3.1 times more Fiber and 5.8 times more Protein than Frozen Turnip Greens And Turnips, Unprepared.
• 7 ounces of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Turnip Greens And Turnips VS Brazilnuts

What are the health benefits of Frozen Turnip Greens And Turnips compared to Brazilnuts?

Frozen turnip greens and turnips are excellent sources of vitamins A, C, and K, as well as minerals like calcium and potassium. They are low in calories and high in fiber, making them a great addition to a balanced vegan diet. On the other hand, Brazil nuts are a good source of selenium, a mineral important for thyroid function and antioxidant defense. However, they are also high in calories and fat. Overall, both options can be part of a healthy vegan diet, but turnip greens and turnips may offer more diverse nutrients with fewer calories.

Can I lose weight easier by eating more Frozen Turnip Greens And Turnips or Brazilnuts?

Both frozen turnip greens and turnips are low in calories and high in fiber, making them excellent choices for weight loss. Brazil nuts, on the other hand, are calorie-dense due to their high fat content. Therefore, incorporating more frozen turnip greens and turnips into your diet may help you lose weight easier compared to Brazil nuts. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Frozen Turnip Greens And Turnips or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Frozen turnip greens and turnips are nutritious options that provide vitamins, minerals, and fiber, but they are not high in protein. Brazil nuts are a good source of protein, healthy fats, and selenium, which can support muscle growth and recovery. To optimize muscle gain, consider incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet along with regular strength training.

What is the environmental impact of producing Frozen Turnip Greens And Turnips compared to Brazilnuts?

Producing Frozen Turnip Greens and Turnips generally has a lower environmental impact compared to Brazil nuts. Turnips are a root vegetable that requires less water, land, and resources to grow compared to Brazil nuts, which come from large trees in the Amazon rainforest. Additionally, the transportation of frozen foods typically has a lower carbon footprint than transporting perishable items like Brazil nuts. Choosing locally grown, seasonal produce like turnips can further reduce the environmental impact of your food choices.