Comparing Nutrients in 7 ounces Canned Turnip Greens VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Turnip Greens	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	3.4% 2.46g	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	6.8% 2.58g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	65.7% 591μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	3.05% 0.04mg	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	45.6% 183μg	2.98% 12μg	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	34% 30.8mg	5.5% 4.96mg	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	19.4% 2.9mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	475% 570μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Tofu Yogurt	Recommended Dietary Allowance
Calcium	23.4% 234mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	16.5% 0.15mg	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	37.5% 3mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	NA	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	5.95% 41.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Tofu Yogurt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Turnip Greens versus 7 oz of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Turnip Greens vs Tofu Yogurt:

• 7 ounces of Canned Turnip Greens have 149 times more Vitamin A, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B6, 15.3 times more Vitamin B9, 6.2 times more Vitamin C, 4.7 times more Vitamin E and 82 times more Vitamin K than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 6 times more Vitamin B1 than Canned Turnip Greens no Salt.
• 7 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1
• 7 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Canned Turnip Greens no Salt as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Turnip Greens vs Tofu Yogurt:

• 7 ounces of Canned Turnip Greens have 1.4 times more Iron, 3 times more Potassium and 1.2 times more Water than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 2 times more Magnesium, 1.8 times more Phosphorus, 18.6 times more Selenium and 1.3 times more Zinc than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Tofu Yogurt contain similar levels of Calcium and Copper per seven ounces.
• 7 ounces of Canned Turnip Greens lack sufficient amounts of Selenium
• 7 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Turnip Greens have 6.5 times more Fiber than Tofu Yogurt.
• While 7 oz of Tofu yogurt contain 4.9 times more Energy, 1.4 times more Omega 3, 25 times more Omega 6, 5.7 times more Carbohydrate and 2.6 times more Protein than Canned Turnip Greens no Salt.
• 7 ounces of Canned Turnip Greens provide inadequate amounts of Energy and Omega 6
• 7 ounces of Tofu Yogurt provide inadequate amounts of Fiber