Comparing Nutrients in 7 ounces Frozen Turnip Greens And Turnips VS Canned Mixed Vegetables with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.03% 0.17g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	NA	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	12.5% 4.76g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	67.3% 605μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.98% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11.8% 0.15mg	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	8.93% 35.7μg	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	8.38% 7.54mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	22.6% 226mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.4μg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	37% 0.85mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	29.6% 445mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	5% 185g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Turnip Greens And Turnips vs Canned Mixed Vegetables with Liquids:

• Frozen Turnip Greens And Turnips, Unprepared have 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B9 and 6.8 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Frozen Turnip Greens And Turnips, Unprepared and Canned Mixed Vegetables Solids and Liquids have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Turnip Greens And Turnips vs Canned Mixed Vegetables with Liquids:

• Frozen Turnip Greens And Turnips, Unprepared have 5.4 times more Calcium, 2.5 times more Iron and 4.5 times more Selenium than Canned Mixed Vegetables Solids and Liquids.
• While Canned Mixed Vegetables Solids and Liquids contain 2 times more Copper, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium, 12.4 times more Sodium and 3.2 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Canned Mixed Vegetables Solids and Liquids have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Turnip Greens And Turnips, Unprepared have 2 times more Omega 3 and 1.7 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• While Canned Mixed Vegetables Solids and Liquids contain 1.7 times more Energy, 2.1 times more Carbohydrate and 1.6 times more Fiber than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.