Comparing Nutrients in 500 calories OrangesVS Cooked Frozen Turnip Greens And Turnips

Weight per 500 calories

Oranges

1064g

Cooked Frozen Turnip Greens And Turnips

1429g

Oranges have 1.3 times more energy per 100g than Cooked Frozen Turnip Greens And Turnips. It has low energy density when compared to other foods. Boiled and Drained Frozen Turnip Greens And Turnips having low energy density.

Which food has more nutrients per 500 calories - Oranges or Cooked Frozen Turnip Greens And Turnips?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cooked Frozen Turnip Greens And Turnips

34%

10%

56%

500 kcal ▼

Macro Nutrients

Orangesvs Cooked Frozen Turnip Greens And Turnips

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

5.6%5.43g

1.28 gvs5.43 g

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

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0.5%0.16g

Saturated Fat

3.8%1.2g

0.16 gvs1.2 g

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

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4.65%0.074g

Omega 3

102%1.63g

0.074 gvs1.63 g

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

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1.13%0.19g

Omega 6

3.87%0.66g

0.19 gvs0.66 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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96%125g

Carbohydrate

53.3%69.3g

125 gvs69.3 g

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

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137%99g

Sugars

21%15.3g

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

99 gvs15.3 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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67%25.5g

Fiber

117%44.3g

25.5 gvs44.3 g

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

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18%10g

Protein

76.3%42.7g

10 gvs42.7 g

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

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Vitamins

Orangesvs Cooked Frozen Turnip Greens And Turnips

13%117μg

Vitamin A

684%6157μg

RAE, retinol activity equivalents

117 μgvs6157 μg

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

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77%0.93mg

Vitamin B1

59.5%0.71mg

Thiamine

0.93 mgvs0.71 mg

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

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32.7%0.43mg

Vitamin B2

71.4%0.93mg

Riboflavin

0.43 mgvs0.93 mg

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

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18.8%3mg

Vitamin B3

43.4%6.94mg

Niacin, nicotinic acid, niacinamide

3 mgvs6.94 mg

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

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53%2.66mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

2.66 mgvs1.2 mg

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

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49%0.64mg

Vitamin B6

73.6%0.96mg

Pyridoxine

0.64 mgvs0.96 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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79.8%319μg

Vitamin B9

118%471μg

Folates and Folic Acid

319 μgvs471 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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629%566mg

Vitamin C

289%260mg

Ascorbic acid

566 mgvs260 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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12.8%1.9mg

Vitamin E

203%30.4mg

Tocopherols and Tocotrienols

1.9 mgvs30.4 mg

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

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0%0μg

Vitamin K

4942%5930μg

Phytomenadione or phylloquinone

0 μgvs5930 μg

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

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Minerals

Orangesvs Cooked Frozen Turnip Greens And Turnips

42.6%426mg

Calcium

183%1829mg

426 mgvs1829 mg

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

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53%0.48mg

Copper

211%1.9mg

0.48 mgvs1.9 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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13.3%1.06mg

Iron

313%25mg

1.06 mgvs25 mg

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

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25.3%106mg

Magnesium

81.6%343mg

106 mgvs343 mg

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

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11.6%0.27mg

Manganese

248%5.7mg

0.27 mgvs5.7 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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21.3%149mg

Phosphorus

65.3%457mg

149 mgvs457 mg

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

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56.6%1926mg

Potassium

91%3086mg

1926 mgvs3086 mg

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

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9.67%5.3μg

Selenium

28.6%15.7μg

5.3 μgvs15.7 μg

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

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0%0mg

Sodium

18%271mg

0 mgvs271 mg

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

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6.77%0.74mg

Zinc

48%5.3mg

0.74 mgvs5.3 mg

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

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25%923g

Water

35%1301g

923 gvs1301 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Cooked Frozen Turnip Greens And Turnips:

Raw Oranges have 1.3 times more Vitamin B1, 2.2 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
While Boiled and Drained Frozen Turnip Greens And Turnips contain 52.6 times more Vitamin A, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, 15.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Cooked Frozen Turnip Greens And Turnips:

Boiled and Drained Frozen Turnip Greens And Turnips contain 4.3 times more Calcium, 4 times more Copper, 23.5 times more Iron, 3.2 times more Magnesium, 21.5 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium, more Sodium, 7.1 times more Zinc and 1.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.8 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
While Boiled and Drained Frozen Turnip Greens And Turnips contain 4.3 times more Fat, 21.9 times more Omega 3, 1.7 times more Fiber and 4.3 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesCooked Frozen Turnip Greens And TurnipsVS Valencia OrangesOrangesVS Canned Vegetable Juice CocktailCooked Frozen Turnip Greens And TurnipsVS Canned Vegetable Juice Cocktail

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Cooked Frozen Turnip Greens And Turnips

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Cooked Frozen Turnip Greens And Turnips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: