Comparing Nutrients in 7 ounces Cooked Frozen Mixed Vegetables with Salt VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Cooked Frozen Mixed Vegetables with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	2.05% 1.5g	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	23% 8.73g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	10% 5.68g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	47% 425μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	10.2% 0.13mg	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	9.43% 37.7μg	19.3% 77.4μg	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	7.06% 6.35mg	48% 43.3mg	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	5.03% 0.75mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.6μg	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	33% 0.3mg	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	20.3% 1.63mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	32.7% 0.75mg	41% 0.94mg	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	14.5% 101mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables with Salt VS Cooked Frozen Turnip Greens with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mixed Vegetables with Salt versus 7 oz of Cooked Frozen Turnip Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Mixed Vegetables with Salt vs Cooked Frozen Turnip Greens with Salt:

• 7 ounces of Cooked Frozen Mixed Vegetables with Salt have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cooked Frozen Turnip Greens with Salt.
• While 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 2.5 times more Vitamin A, 2.1 times more Vitamin B9, 6.8 times more Vitamin C, 7 times more Vitamin E and 22.1 times more Vitamin K than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mixed Vegetables with Salt vs Cooked Frozen Turnip Greens with Salt:

• 7 ounces of Cooked Frozen Mixed Vegetables with Salt have 1.5 times more Phosphorus than Cooked Frozen Turnip Greens with Salt.
• While 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 6.1 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 4 times more Selenium than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Frozen Turnip Greens with Salt contain similar levels of Magnesium, Sodium, Zinc and Water per seven ounces.
• 7 ounces of Cooked Frozen Mixed Vegetables with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mixed Vegetables with Salt have 2.1 times more Energy, 2.6 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Cooked Frozen Turnip Greens with Salt.
• While 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 6.3 times more Omega 3 than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Frozen Turnip Greens with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Frozen Mixed Vegetables with Salt provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Turnip Greens with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Omega 6 in seven ounces.