Comparing Nutrients in 100 grams Turnip Greens VS Canned Turnip Greens with Liquids

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	1.1% 32kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.13g	1.86% 2.42g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	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	0.4% 0.29g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	64.3% 579μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	0.8% 0.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	2.85% 0.037mg	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	48.5% 194μg	10.3% 41μg	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	66.7% 60mg	17.2% 15.5mg	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% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	19% 190mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	9.22% 0.083mg	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	13.8% 1.1mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	12% 0.28mg	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% 42mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Turnip Greens vs Canned Turnip Greens with Liquids:

• Raw Turnip Greens have 3.2 times more Vitamin A, 5.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 9.5 times more Vitamin B5, 7.1 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.9 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Raw Turnip Greens as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Turnip Greens vs Canned Turnip Greens with Liquids:

• Raw Turnip Greens have 1.6 times more Calcium, 4.2 times more Copper, 1.6 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Selenium than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 1.4 times more Iron and 6.9 times more Sodium than Raw Turnip Greens.
• Both Raw Turnip Greens and Canned Turnip Greens Solids and Liquids have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Turnip Greens have 2.3 times more Energy, 2.9 times more Carbohydrate and 1.9 times more Fiber than Canned Turnip Greens Solids and Liquids.
• Both Raw Turnip Greens and Canned Turnip Greens Solids and Liquids have similar amounts of Omega 3 and Protein per 100 g.
• Both Raw Turnip Greens as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.