Comparing Nutrients in 300 calories OrangesVS Frozen Turnip Greens And Turnips

Weight per 300 calories

Oranges

638g

Frozen Turnip Greens And Turnips

1429g

Oranges have 2.2 times more energy per 100g than Frozen Turnip Greens And Turnips. It has low energy density when compared to other foods. Frozen Turnip Greens And Turnips, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Frozen Turnip Greens And Turnips?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Frozen Turnip Greens And Turnips

39%

54%

300 kcal ▼

Macro Nutrients

Orangesvs Frozen Turnip Greens And Turnips

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.79%0.77g

Fat

2.8%2.7g

0.77 gvs2.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.3%0.096g

Saturated Fat

1.43%0.46g

0.096 gvs0.46 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

2.8%0.045g

Omega 3

58%0.93g

0.045 gvs0.93 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

0.68%0.11g

Omega 6

1.93%0.33g

0.11 gvs0.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

57.7%75g

Carbohydrate

37.3%48.4g

75 gvs48.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

82.3%59.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

40.3%15.3g

Fiber

90%34.3g

15.3 gvs34.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

10.7%6g

Protein

62.8%35g

6 gvs35 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Frozen Turnip Greens And Turnips

7.8%70.2μg

Vitamin A

484%4357μg

RAE, retinol activity equivalents

70.2 μgvs4357 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

46.3%0.56mg

Vitamin B1

52.4%0.63mg

Thiamine

0.56 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

19.6%0.26mg

Vitamin B2

97%1.26mg

Riboflavin

0.26 mgvs1.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

11.3%1.8mg

Vitamin B3

34.6%5.54mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs5.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

35%1.76mg

Pantothenic acid

1.6 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

29.5%0.38mg

Vitamin B6

81.3%1.06mg

Pyridoxine

0.38 mgvs1.06 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

48%191μg

Vitamin B9

146%586μg

Folates and Folic Acid

191 μgvs586 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

377%340mg

Vitamin C

410%369mg

Ascorbic acid

340 mgvs369 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

7.66%1.15mg

Vitamin E

Tocopherols and Tocotrienols

1.15 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Orangesvs Frozen Turnip Greens And Turnips

25.5%255mg

Calcium

163%1629mg

255 mgvs1629 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

32%0.29mg

Copper

81%0.73mg

0.29 mgvs0.73 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

7.98%0.64mg

Iron

291%23.3mg

0.64 mgvs23.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

15%64mg

Magnesium

61.2%257mg

64 mgvs257 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

6.94%0.16mg

Manganese

137%3.14mg

0.16 mgvs3.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

12.8%89.4mg

Phosphorus

49%343mg

89.4 mgvs343 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

34%1155mg

Potassium

34.5%1171mg

1155 mgvs1171 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

5.8%3.2μg

Selenium

23.4%13μg

3.2 μgvs13 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0%0mg

Sodium

17%257mg

0 mgvs257 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

4.06%0.45mg

Zinc

20.8%2.3mg

0.45 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

15%554g

Water

36%1330g

554 gvs1330 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Oranges vs Frozen Turnip Greens And Turnips:

Frozen Turnip Greens And Turnips, Unprepared contain 62.1 times more Vitamin A, 4.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Oranges.
Both Raw Oranges and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 300 kcal.
Both Raw Oranges as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Frozen Turnip Greens And Turnips:

Frozen Turnip Greens And Turnips, Unprepared contain 6.4 times more Calcium, 2.5 times more Copper, 36.5 times more Iron, 4 times more Magnesium, 19.7 times more Manganese, 3.8 times more Phosphorus, 4 times more Selenium, more Sodium, 5.1 times more Zinc and 2.4 times more Water than Raw Oranges.
Both Raw Oranges and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.5 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
While Frozen Turnip Greens And Turnips, Unprepared contain 20.8 times more Omega 3, 2.2 times more Fiber and 5.9 times more Protein than Raw Oranges.
Both Raw Oranges and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesFrozen Turnip Greens And TurnipsVS Valencia OrangesOrangesVS Cooked Frozen Turnip Greens And TurnipsFrozen Turnip Greens And TurnipsVS Cooked Frozen Turnip Greens And Turnips

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Frozen Turnip Greens And Turnips

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Frozen Turnip Greens And Turnips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: