Comparing Nutrients in 7 ounces Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	4.3% 5.58g	130g per day for Men 19-50 years
Sugars	6.6% 4.8g	1.15% 0.83g	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	16% 6.15g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	129% 1157μg	65.7% 591μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.1% 0.079mg	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	8.93% 35.7μg	45.6% 183μg	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	8.38% 7.54mg	34% 30.8mg	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	3.84% 0.58mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	475% 570μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.4μg	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	16% 1.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	22.7% 0.52mg	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	10.5% 73.4mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Turnip Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 7 oz of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Turnip Greens:

• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 2 times more Vitamin A, 3 times more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Turnip Greens.
• While 7 oz of Canned Turnip Greens no Salt contain 1.5 times more Vitamin B2, 5.1 times more Vitamin B9, 4.1 times more Vitamin C, 5.1 times more Vitamin E and 15.8 times more Vitamin K than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• 7 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Turnip Greens:

• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 1.3 times more Copper, 1.8 times more Phosphorus and 2.2 times more Zinc than Canned Turnip Greens.
• While 7 oz of Canned Turnip Greens no Salt contain 5.6 times more Calcium, 2.3 times more Iron and 1.3 times more Magnesium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Turnip Greens contain similar levels of Potassium and Water per seven ounces.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 2.6 times more Carbohydrate, 5.7 times more Sugars and 2.4 times more Fiber than Canned Turnip Greens.
• While 7 oz of Canned Turnip Greens no Salt contain 3.1 times more Omega 3 than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Turnip Greens offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Omega 3
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Turnip Greens no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.