Comparing Nutrients in 300 calories Turnip GreensVS Oranges

Weight per 300 calories

Turnip Greens

938g

Oranges

638g

Raw Oranges have 1.5 times more energy per unit of mass than Raw Turnip Greens, which is low in comparison to other foods. Turnip Greens having low energy density.

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

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Oranges

91%

300 kcal ▼

Macro Nutrients

Turnip Greensvs 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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2.9%2.8g

Fat

0.79%0.77g

2.8 gvs0.77 g

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

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2.05%0.66g

Saturated Fat

0.3%0.096g

0.66 gvs0.096 g

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

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49.2%0.79g

Omega 3

2.8%0.045g

0.79 gvs0.045 g

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

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2%0.34g

Omega 6

0.68%0.11g

0.34 gvs0.11 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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51.4%67g

Carbohydrate

57.7%75g

67 gvs75 g

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

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10.5%7.6g

Sugars

82.3%59.7g

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

7.6 gvs59.7 g

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

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3.75%2.7g

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]

2.7 gvsNA g

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

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%4.88g

Glucose

4.88 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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79%30g

Fiber

40.3%15.3g

30 gvs15.3 g

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

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25%14g

Protein

10.7%6g

14 gvs6 g

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

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Vitamins

Turnip Greensvs Oranges

603%5428μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

5428 μgvs70.2 μg

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

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54.7%0.66mg

Vitamin B1

46.3%0.56mg

Thiamine

0.66 mgvs0.56 mg

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

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72%0.94mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.94 mgvs0.26 mg

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

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35%5.63mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs1.8 mg

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

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71.3%3.56mg

Vitamin B5

32%1.6mg

Pantothenic acid

3.56 mgvs1.6 mg

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

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190%2.47mg

Vitamin B6

29.5%0.38mg

Pyridoxine

2.47 mgvs0.38 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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455%1819μg

Vitamin B9

48%191μg

Folates and Folic Acid

1819 μgvs191 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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625%563mg

Vitamin C

377%340mg

Ascorbic acid

563 mgvs340 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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179%27mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

27 mgvs1.15 mg

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

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1961%2353μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2353 μgvs0 μg

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

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Minerals

Turnip Greensvs Oranges

178%1781mg

Calcium

25.5%255mg

1781 mgvs255 mg

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

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365%3.3mg

Copper

32%0.29mg

3.3 mgvs0.29 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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129%10.3mg

Iron

7.98%0.64mg

10.3 mgvs0.64 mg

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

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69%291mg

Magnesium

15%64mg

291 mgvs64 mg

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

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190%4.37mg

Manganese

6.94%0.16mg

4.37 mgvs0.16 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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56.3%394mg

Phosphorus

12.8%89.4mg

394 mgvs89.4 mg

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

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81.6%2775mg

Potassium

34%1155mg

2775 mgvs1155 mg

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

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20.5%11.3μg

Selenium

5.8%3.2μg

11.3 μgvs3.2 μg

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

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25%375mg

Sodium

0%0mg

375 mgvs0 mg

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

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16%1.8mg

Zinc

4.06%0.45mg

1.8 mgvs0.45 mg

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

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22.7%841g

Water

15%554g

841 gvs554 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 Turnip Greens vs Oranges:

Raw Turnip Greens have 77.3 times more Vitamin A, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 9.5 times more Vitamin B9, 1.7 times more Vitamin C, 23.3 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Turnip Greens and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Turnip Greens as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Turnip Greens vs Oranges:

Raw Turnip Greens have 7 times more Calcium, 11.4 times more Copper, 16.2 times more Iron, 4.6 times more Magnesium, 27.4 times more Manganese, 4.4 times more Phosphorus, 2.4 times more Potassium, 3.5 times more Selenium, more Sodium, 4 times more Zinc and 1.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Turnip Greens have 17.6 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Raw Oranges.
While Raw Oranges contain 7.9 times more Sugars than Raw Turnip Greens.
Both Raw Turnip Greens and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Turnip Greens as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Turnip GreensVS Boiled Turnip GreensOrangesVS Boiled Turnip GreensTurnip GreensVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Turnip GreensVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: