Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens And TurnipsVS Valencia Oranges

Weight per 500 calories

Cooked Frozen Turnip Greens And Turnips

1429g

Valencia Oranges

1020g

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

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnip Greens And Turnips

34%

10%

56%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cooked Frozen Turnip Greens And Turnipsvs Valencia Oranges

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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5.6%5.43g

Fat

3.16%3.06g

5.43 gvs3.06 g

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

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3.8%1.2g

Saturated Fat

1.1%0.36g

1.2 gvs0.36 g

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

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102%1.63g

Omega 3

10.2%0.16g

1.63 gvs0.16 g

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

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3.87%0.66g

Omega 6

2.64%0.45g

0.66 gvs0.45 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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53.3%69.3g

Carbohydrate

93%121g

69.3 gvs121 g

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

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21%15.3g

Sugars

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

15.3 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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117%44.3g

Fiber

67%25.5g

44.3 gvs25.5 g

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

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76.3%42.7g

Protein

19%10.6g

42.7 gvs10.6 g

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

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Vitamins

Cooked Frozen Turnip Greens And Turnipsvs Valencia Oranges

684%6157μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

6157 μgvs122 μg

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

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59.5%0.71mg

Vitamin B1

74%0.89mg

Thiamine

0.71 mgvs0.89 mg

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

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71.4%0.93mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.93 mgvs0.41 mg

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

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43.4%6.94mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

6.94 mgvs2.8 mg

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

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23.7%1.2mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.2 mgvs2.55 mg

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

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73.6%0.96mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.96 mgvs0.64 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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118%471μg

Vitamin B9

99%398μg

Folates and Folic Acid

471 μgvs398 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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289%260mg

Vitamin C

550%495mg

Ascorbic acid

260 mgvs495 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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203%30.4mg

Vitamin E

Tocopherols and Tocotrienols

30.4 mgvsNA mg

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

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4942%5930μg

Vitamin K

Phytomenadione or phylloquinone

5930 μgvsNA μg

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

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Minerals

Cooked Frozen Turnip Greens And Turnipsvs Valencia Oranges

183%1829mg

Calcium

41%408mg

1829 mgvs408 mg

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

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211%1.9mg

Copper

42%0.38mg

1.9 mgvs0.38 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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313%25mg

Iron

11.5%0.92mg

25 mgvs0.92 mg

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

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81.6%343mg

Magnesium

24.3%102mg

343 mgvs102 mg

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

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248%5.7mg

Manganese

10.2%0.23mg

5.7 mgvs0.23 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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65.3%457mg

Phosphorus

24.8%173mg

457 mgvs173 mg

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

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91%3086mg

Potassium

53.7%1827mg

3086 mgvs1827 mg

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

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28.6%15.7μg

Selenium

15.7 μgvsNA μg

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

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18%271mg

Sodium

0%0mg

271 mgvs0 mg

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

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48%5.3mg

Zinc

5.57%0.61mg

5.3 mgvs0.61 mg

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

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35%1301g

Water

24%881g

1301 gvs881 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 Cooked Frozen Turnip Greens And Turnips vs Valencia Oranges:

Boiled and Drained Frozen Turnip Greens And Turnips have 50.3 times more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Vitamin B5 and 1.9 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Frozen Turnip Greens And Turnips have 4.5 times more Calcium, 5 times more Copper, 27.2 times more Iron, 3.4 times more Magnesium, 24.3 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium, more Sodium, 8.6 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Frozen Turnip Greens And Turnips have 1.8 times more Fat, 10 times more Omega 3, 1.7 times more Fiber and 4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.8 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Turnip Greens And TurnipsVS Canned Vegetable Juice CocktailValencia OrangesVS Canned Vegetable Juice CocktailCooked Frozen Turnip Greens And TurnipsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens And TurnipsVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: