Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Valencia Oranges

Weight per 300 calories

Cooked Frozen Turnip Greens

1035g

Valencia Oranges

612g

Raw Valencia Oranges have 1.7 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 Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnip Greens

36%

10%

54%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cooked Frozen Turnip Greensvs Valencia Oranges

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

1.9%1.84g

4.34 gvs1.84 g

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

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3.2%1.02g

Saturated Fat

0.67%0.21g

1.02 gvs0.21 g

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

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77%1.23g

Omega 3

6.12%0.098g

1.23 gvs0.098 g

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

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3.1%0.53g

Omega 6

1.6%0.27g

0.53 gvs0.27 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

56%72.8g

51.5 gvs72.8 g

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

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10.7%7.76g

Sugars

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

7.76 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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93%35g

Fiber

40.3%15.3g

35 gvs15.3 g

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

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62%34.7g

Protein

11.4%6.37g

34.7 gvs6.37 g

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

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Vitamins

Cooked Frozen Turnip Greensvs Valencia Oranges

618%5566μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

5566 μgvs73.5 μg

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

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46.6%0.56mg

Vitamin B1

44.4%0.53mg

Thiamine

0.56 mgvs0.53 mg

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

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59%0.77mg

Vitamin B2

19%0.24mg

Riboflavin

0.77 mgvs0.24 mg

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

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30.3%4.84mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.84 mgvs1.68 mg

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

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14.3%0.71mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.71 mgvs1.53 mg

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

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53.3%0.69mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.69 mgvs0.39 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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101%403μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

403 μgvs239 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

330%297mg

Ascorbic acid

226 mgvs297 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

Tocopherols and Tocotrienols

27.5 mgvsNA mg

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

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4473%5368μg

Vitamin K

Phytomenadione or phylloquinone

5368 μgvsNA μg

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

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Minerals

Cooked Frozen Turnip Greensvs Valencia Oranges

157%1572mg

Calcium

24.5%245mg

1572 mgvs245 mg

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

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172%1.55mg

Copper

25%0.23mg

1.55 mgvs0.23 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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251%20mg

Iron

6.9%0.55mg

20 mgvs0.55 mg

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

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64%269mg

Magnesium

14.6%61.2mg

269 mgvs61.2 mg

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

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214%4.9mg

Manganese

6.12%0.14mg

4.9 mgvs0.14 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

15%104mg

352 mgvs104 mg

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

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68%2317mg

Potassium

32.2%1096mg

2317 mgvs1096 mg

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

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22.6%12.4μg

Selenium

12.4 μgvsNA μg

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

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10.3%155mg

Sodium

0%0mg

155 mgvs0 mg

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

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38.6%4.24mg

Zinc

3.34%0.37mg

4.24 mgvs0.37 mg

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

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25.3%935g

Water

14.3%529g

935 gvs529 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 Valencia Oranges:

Boiled and Drained Frozen Turnip Greens have 75.8 times more Vitamin A, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.1 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Frozen Turnip Greens have 6.4 times more Calcium, 6.8 times more Copper, 36.4 times more Iron, 4.4 times more Magnesium, 34.9 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium, more Sodium, 11.5 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Frozen Turnip Greens have 2.4 times more Fat, 4.8 times more Saturated Fat, 12.6 times more Omega 3, 2 times more Omega 6, 2.3 times more Fiber and 5.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Raw Valencia Oranges 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 TurnipsValencia OrangesVS Frozen Turnip Greens And TurnipsCooked Frozen Turnip GreensVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: