Comparing Nutrients in 300 calories Canned Turnip Greens with LiquidsVS Boiled Turnip Greens

Weight per 300 calories

Canned Turnip Greens with Liquids

2143g

Boiled Turnip Greens

1500g

Boiled and Drained Turnip Greens have 1.4 times more energy per unit of mass than Canned Turnip Greens Solids and Liquids, which is very low in comparison to other foods. Canned Turnip Greens with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Turnip Greens with Liquids or Boiled Turnip Greens?

Macros Ratio

Protein Fat Carbs

Canned Turnip Greens with Liquids

31%

15%

54%

Boiled Turnip Greens

19%

72%

300 kcal ▼

Macro Nutrients

Canned Turnip Greens with Liquidsvs Boiled Turnip Greens

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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6.63%6.43g

Fat

3.56%3.45g

6.43 gvs3.45 g

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

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4.7%1.5g

Saturated Fat

2.5%0.8g

1.5 gvs0.8 g

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

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113%1.8g

Omega 3

60%0.96g

1.8 gvs0.96 g

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

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4.54%0.77g

Omega 6

2.47%0.42g

0.77 gvs0.42 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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40%52g

Carbohydrate

50.3%65.4g

52 gvs65.4 g

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

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Sugars

11%7.95g

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

NA gvs7.95 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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96%36.4g

Fiber

138%52.5g

36.4 gvs52.5 g

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

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52%29g

Protein

30.5%17g

29 gvs17 g

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

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Vitamins

Canned Turnip Greens with Liquidsvs Boiled Turnip Greens

426%3836μg

Vitamin A

635%5715μg

RAE, retinol activity equivalents

3836 μgvs5715 μg

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

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21.4%0.26mg

Vitamin B1

56.3%0.68mg

Thiamine

0.26 mgvs0.68 mg

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

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104%1.35mg

Vitamin B2

83%1.08mg

Riboflavin

1.35 mgvs1.08 mg

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

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48.5%7.76mg

Vitamin B3

38.5%6.17mg

Niacin, nicotinic acid, niacinamide

7.76 mgvs6.17 mg

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

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17%0.86mg

Vitamin B5

82.2%4.1mg

Pantothenic acid

0.86 mgvs4.1 mg

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

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61%0.79mg

Vitamin B6

208%2.7mg

Pyridoxine

0.79 mgvs2.7 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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220%879μg

Vitamin B9

443%1770μg

Folates and Folic Acid

879 μgvs1770 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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369%332mg

Vitamin C

457%411mg

Ascorbic acid

332 mgvs411 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

188%28mg

Tocopherols and Tocotrienols

NA mgvs28 mg

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

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Vitamin K

4595%5514μg

Phytomenadione or phylloquinone

NA μgvs5514 μg

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

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Minerals

Canned Turnip Greens with Liquidsvs Boiled Turnip Greens

253%2529mg

Calcium

206%2055mg

2529 mgvs2055 mg

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

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198%1.78mg

Copper

422%3.8mg

1.78 mgvs3.8 mg

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

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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 .

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404%32.4mg

Iron

150%12mg

32.4 mgvs12 mg

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

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102%429mg

Magnesium

78.6%330mg

429 mgvs330 mg

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

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258%5.94mg

Manganese

220%5.06mg

5.94 mgvs5.06 mg

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

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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 .

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64.3%450mg

Phosphorus

62%435mg

450 mgvs435 mg

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

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89%3021mg

Potassium

89.6%3045mg

3021 mgvs3045 mg

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

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27.3%15μg

Selenium

24.5%13.5μg

15 μgvs13.5 μg

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

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396%5936mg

Sodium

29%435mg

5936 mgvs435 mg

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

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45%4.93mg

Zinc

19%2.1mg

4.93 mgvs2.1 mg

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

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55%2029g

Water

37.8%1398g

2029 gvs1398 g

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

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Lets compare vitamin content per 300 calories of Canned Turnip Greens with Liquids vs Boiled Turnip Greens:

Canned Turnip Greens Solids and Liquids have 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 1.5 times more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Turnip Greens Solids and Liquids.
Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Turnip Greens have similar amounts of Vitamin C per 300 kcal.
Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Turnip Greens with Liquids vs Boiled Turnip Greens:

Canned Turnip Greens Solids and Liquids have 1.2 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 13.6 times more Sodium, 2.3 times more Zinc and 1.5 times more Water than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 2.1 times more Copper than Canned Turnip Greens Solids and Liquids.
Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Turnip Greens have similar amounts of Manganese, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Turnip Greens Solids and Liquids have 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Turnip Greens Solids and Liquids.
Both Canned Turnip Greens Solids and Liquids and Boiled and Drained Turnip Greens have similar amounts of Energy per 300 kcal.
Both Canned Turnip Greens Solids and Liquids as well as Boiled and Drained Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Turnip Greens with LiquidsVS Frozen Turnip GreensBoiled Turnip GreensVS Frozen Turnip Greens

Compare Foods

Comparing Nutrients in 300 calories Canned Turnip Greens with LiquidsVS Boiled Turnip Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Turnip Greens with Liquids or Boiled Turnip Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: