Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Carrots

Weight per 300 calories

Cooked Frozen Turnip Greens

1035g

Carrots

732g

Raw Carrots have 1.4 times more energy per unit of mass than Boiled and Drained Frozen Turnip Greens, which is low in comparison to other foods. Cooked Frozen Turnip Greens having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Carrots?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnip Greens

36%

10%

54%

Carrots

87%

300 kcal ▼

Macro Nutrients

Cooked Frozen Turnip Greensvs Carrots

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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4.48%4.34g

Fat

1.8%1.76g

4.34 gvs1.76 g

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

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3.2%1.02g

Saturated Fat

0.73%0.23g

1.02 gvs0.23 g

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

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77%1.23g

Omega 3

0.91%0.015g

1.23 gvs0.015 g

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

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3.1%0.53g

Omega 6

4.3%0.73g

0.53 gvs0.73 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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39.6%51.5g

Carbohydrate

54%70g

51.5 gvs70 g

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

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10.7%7.76g

Sugars

48%34.7g

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

7.76 gvs34.7 g

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

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Fructose

5.55%4.02g

≤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 gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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93%35g

Fiber

54%20.5g

35 gvs20.5 g

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

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62%34.7g

Protein

12%6.8g

34.7 gvs6.8 g

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

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Vitamins

Cooked Frozen Turnip Greensvs Carrots

618%5566μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

5566 μgvs6110 μg

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

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46.6%0.56mg

Vitamin B1

40.2%0.48mg

Thiamine

0.56 mgvs0.48 mg

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

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59%0.77mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.77 mgvs0.42 mg

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

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30.3%4.84mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

4.84 mgvs7.2 mg

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

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14.3%0.71mg

Vitamin B5

40%2mg

Pantothenic acid

0.71 mgvs2 mg

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

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53.3%0.69mg

Vitamin B6

77.7%1mg

Pyridoxine

0.69 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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101%403μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

403 μgvs139 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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251%226mg

Vitamin C

48%43mg

Ascorbic acid

226 mgvs43 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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183%27.5mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

27.5 mgvs4.83 mg

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

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4473%5368μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

5368 μgvs97 μg

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

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Minerals

Cooked Frozen Turnip Greensvs Carrots

157%1572mg

Calcium

24%241mg

1572 mgvs241 mg

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

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172%1.55mg

Copper

36.6%0.33mg

1.55 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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251%20mg

Iron

27.4%2.2mg

20 mgvs2.2 mg

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

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64%269mg

Magnesium

21%88mg

269 mgvs88 mg

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

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214%4.9mg

Manganese

45.5%1.05mg

4.9 mgvs1.05 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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50.2%352mg

Phosphorus

36.6%256mg

352 mgvs256 mg

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

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68%2317mg

Potassium

69%2341mg

2317 mgvs2341 mg

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

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22.6%12.4μg

Selenium

1.33%0.73μg

12.4 μgvs0.73 μg

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

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10.3%155mg

Sodium

33.7%505mg

155 mgvs505 mg

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

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38.6%4.24mg

Zinc

16%1.76mg

4.24 mgvs1.76 mg

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

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25.3%935g

Water

17.5%646g

935 gvs646 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 Cooked Frozen Turnip Greens vs Carrots:

Boiled and Drained Frozen Turnip Greens have 1.8 times more Vitamin B2, 2.9 times more Vitamin B9, 5.2 times more Vitamin C, 5.7 times more Vitamin E and 55.6 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 1.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Carrots have similar amounts of Vitamin A and Vitamin B1 per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Turnip Greens vs Carrots:

Boiled and Drained Frozen Turnip Greens have 6.5 times more Calcium, 4.7 times more Copper, 9.1 times more Iron, 3.1 times more Magnesium, 4.7 times more Manganese, 1.4 times more Phosphorus, 17 times more Selenium, 2.4 times more Zinc and 1.4 times more Water than Raw Carrots.
While Raw Carrots contain 3.3 times more Sodium than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Frozen Turnip Greens have 2.5 times more Fat, 4.4 times more Saturated Fat, 84.1 times more Omega 3, 1.7 times more Fiber and 5.1 times more Protein than Raw Carrots.
While Raw Carrots contain 1.4 times more Omega 6, 1.4 times more Carbohydrate and 4.5 times more Sugars than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Turnip GreensVS Frozen Turnip Greens And TurnipsCarrotsVS Frozen Turnip Greens And TurnipsCooked Frozen Turnip GreensVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: