Comparing Nutrients in 300 calories Boiled Turnip GreensVS Canned Turnip Greens with Liquids

Weight per 300 calories

Boiled Turnip Greens

1500g

Canned Turnip Greens with Liquids

2143g

Boiled Turnip Greens have 1.4 times more energy per 100g than Canned Turnip Greens with Liquids. It has very low energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens

19%

72%

Canned Turnip Greens with Liquids

31%

15%

54%

300 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs Canned Turnip Greens with Liquids

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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3.56%3.45g

Fat

6.63%6.43g

3.45 gvs6.43 g

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

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2.5%0.8g

Saturated Fat

4.7%1.5g

0.8 gvs1.5 g

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

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60%0.96g

Omega 3

113%1.8g

0.96 gvs1.8 g

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

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2.47%0.42g

Omega 6

4.54%0.77g

0.42 gvs0.77 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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50.3%65.4g

Carbohydrate

40%52g

65.4 gvs52 g

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

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11%7.95g

Sugars

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

7.95 gvsNA 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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138%52.5g

Fiber

96%36.4g

52.5 gvs36.4 g

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

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30.5%17g

Protein

52%29g

17 gvs29 g

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

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Vitamins

Boiled Turnip Greensvs Canned Turnip Greens with Liquids

635%5715μg

Vitamin A

426%3836μg

RAE, retinol activity equivalents

5715 μgvs3836 μg

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

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56.3%0.68mg

Vitamin B1

21.4%0.26mg

Thiamine

0.68 mgvs0.26 mg

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

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83%1.08mg

Vitamin B2

104%1.35mg

Riboflavin

1.08 mgvs1.35 mg

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

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38.5%6.17mg

Vitamin B3

48.5%7.76mg

Niacin, nicotinic acid, niacinamide

6.17 mgvs7.76 mg

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

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82.2%4.1mg

Vitamin B5

17%0.86mg

Pantothenic acid

4.1 mgvs0.86 mg

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

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208%2.7mg

Vitamin B6

61%0.79mg

Pyridoxine

2.7 mgvs0.79 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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443%1770μg

Vitamin B9

220%879μg

Folates and Folic Acid

1770 μgvs879 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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457%411mg

Vitamin C

369%332mg

Ascorbic acid

411 mgvs332 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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188%28mg

Vitamin E

Tocopherols and Tocotrienols

28 mgvsNA mg

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

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4595%5514μg

Vitamin K

Phytomenadione or phylloquinone

5514 μgvsNA μg

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

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Minerals

Boiled Turnip Greensvs Canned Turnip Greens with Liquids

206%2055mg

Calcium

253%2529mg

2055 mgvs2529 mg

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

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422%3.8mg

Copper

198%1.78mg

3.8 mgvs1.78 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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150%12mg

Iron

404%32.4mg

12 mgvs32.4 mg

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

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78.6%330mg

Magnesium

102%429mg

330 mgvs429 mg

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

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220%5.06mg

Manganese

258%5.94mg

5.06 mgvs5.94 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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62%435mg

Phosphorus

64.3%450mg

435 mgvs450 mg

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

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89.6%3045mg

Potassium

89%3021mg

3045 mgvs3021 mg

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

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24.5%13.5μg

Selenium

27.3%15μg

13.5 μgvs15 μg

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

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29%435mg

Sodium

396%5936mg

435 mgvs5936 mg

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

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19%2.1mg

Zinc

45%4.93mg

2.1 mgvs4.93 mg

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

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37.8%1398g

Water

55%2029g

1398 gvs2029 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 Boiled Turnip Greens vs Canned Turnip Greens with Liquids:

Boiled and Drained Turnip Greens have 1.5 times more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B5, 3.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Turnip Greens have 2.1 times more Copper than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 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.
Both Boiled and Drained Turnip Greens and Canned Turnip Greens Solids and Liquids have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Turnip Greens have 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 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.
Both Boiled and Drained Turnip Greens and Canned Turnip Greens Solids and Liquids have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Turnip Greens as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Turnip GreensVS Frozen Turnip GreensCanned Turnip Greens with LiquidsVS Frozen Turnip Greens

Compare Foods

Comparing Nutrients in 300 calories Boiled Turnip GreensVS Canned Turnip Greens with Liquids

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: