Comparing Nutrients in 500 calories Boiled Turnip GreensVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Boiled Turnip Greens

2500g

Canned Carrots with Liquids and Salt

2174g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens

19%

72%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs Canned Carrots with Liquids and Salt

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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5.93%5.75g

Fat

3.14%3.04g

5.75 gvs3.04 g

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

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4.14%1.33g

Saturated Fat

1.7%0.54g

1.33 gvs0.54 g

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

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100%1.6g

Omega 3

11%0.17g

1.6 gvs0.17 g

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

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4.1%0.7g

Omega 6

7.16%1.2g

0.7 gvs1.2 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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84%109g

Carbohydrate

89.8%117g

109 gvs117 g

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

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18.3%13.3g

Sugars

73.8%53.5g

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

13.3 gvs53.5 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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230%87.5g

Fiber

103%39g

87.5 gvs39 g

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

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51%28.5g

Protein

22.5%12.6g

28.5 gvs12.6 g

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

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Vitamins

Boiled Turnip Greensvs Canned Carrots with Liquids and Salt

1058%9525μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

9525 μgvs13326 μg

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

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94%1.13mg

Vitamin B1

34.4%0.41mg

Thiamine

1.13 mgvs0.41 mg

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

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138%1.8mg

Vitamin B2

45%0.59mg

Riboflavin

1.8 mgvs0.59 mg

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

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64.2%10.3mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs9.15 mg

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

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137%6.85mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

6.85 mgvs3.02 mg

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

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346%4.5mg

Vitamin B6

187%2.43mg

Pyridoxine

4.5 mgvs2.43 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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738%2950μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

2950 μgvs174 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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761%685mg

Vitamin C

48.3%43.5mg

Ascorbic acid

685 mgvs43.5 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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313%47mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

47 mgvs16 mg

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

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7658%9190μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

9190 μgvs213 μg

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

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Minerals

Boiled Turnip Greensvs Canned Carrots with Liquids and Salt

343%3425mg

Calcium

67.4%674mg

3425 mgvs674 mg

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

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703%6.33mg

Copper

249%2.24mg

6.33 mgvs2.24 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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250%20mg

Iron

141%11.3mg

20 mgvs11.3 mg

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

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131%550mg

Magnesium

46.6%196mg

550 mgvs196 mg

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

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366%8.43mg

Manganese

425%9.8mg

8.43 mgvs9.8 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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104%725mg

Phosphorus

62%435mg

725 mgvs435 mg

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

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149%5075mg

Potassium

111%3761mg

5075 mgvs3761 mg

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

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41%22.5μg

Selenium

16%8.7μg

22.5 μgvs8.7 μg

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

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48.3%725mg

Sodium

348%5217mg

725 mgvs5217 mg

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

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32%3.5mg

Zinc

57.3%6.3mg

3.5 mgvs6.3 mg

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

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63%2330g

Water

54.6%2022g

2330 gvs2022 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 Boiled Turnip Greens vs Canned Carrots with Liquids and Salt:

Boiled and Drained Turnip Greens have 2.7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 17 times more Vitamin B9, 15.8 times more Vitamin C, 3 times more Vitamin E and 43.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin A than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Canned Carrots with Liquids and Salt:

Boiled and Drained Turnip Greens have 5.1 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 7.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Turnip Greens have 1.9 times more Fat, 9.2 times more Omega 3, 2.2 times more Fiber and 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Omega 6 and 4 times more Sugars than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Turnip GreensVS Canned Turnip Greens with LiquidsCanned Carrots with Liquids and SaltVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Turnip GreensVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: