Comparing Nutrients in 500 calories Boiled Turnip GreensVS Boiled Carrots

Weight per 500 calories

Boiled Turnip Greens

2500g

Boiled Carrots

1429g

Boiled and Drained Carrots have 1.8 times more energy per unit of mass than Boiled and Drained Turnip Greens, which is low in comparison to other foods. Boiled Turnip Greens having very low energy density.

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens

19%

72%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs Boiled Carrots

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

2.65%2.57g

5.75 gvs2.57 g

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

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4.14%1.33g

Saturated Fat

1.34%0.43g

1.33 gvs0.43 g

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

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100%1.6g

Omega 3

0.89%0.014g

1.6 gvs0.014 g

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

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4.1%0.7g

Omega 6

7.3%1.24g

0.7 gvs1.24 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

90%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

68%49.3g

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

13.3 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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230%87.5g

Fiber

113%43g

87.5 gvs43 g

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

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51%28.5g

Protein

19.4%11g

28.5 gvs11 g

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

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Vitamins

Boiled Turnip Greensvs Boiled Carrots

1058%9525μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

9525 μgvs12171 μg

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

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94%1.13mg

Vitamin B1

78.6%0.94mg

Thiamine

1.13 mgvs0.94 mg

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

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138%1.8mg

Vitamin B2

48.4%0.63mg

Riboflavin

1.8 mgvs0.63 mg

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

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64.2%10.3mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs9.2 mg

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

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137%6.85mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

6.85 mgvs3.3 mg

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

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346%4.5mg

Vitamin B6

168%2.2mg

Pyridoxine

4.5 mgvs2.2 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

50%200μg

Folates and Folic Acid

2950 μgvs200 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

57%51.4mg

Ascorbic acid

685 mgvs51.4 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

98%14.7mg

Tocopherols and Tocotrienols

47 mgvs14.7 mg

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

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7658%9190μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

9190 μgvs196 μg

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

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Minerals

Boiled Turnip Greensvs Boiled Carrots

343%3425mg

Calcium

43%429mg

3425 mgvs429 mg

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

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703%6.33mg

Copper

27%0.24mg

6.33 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

17%679μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs679 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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250%20mg

Iron

60.7%4.86mg

20 mgvs4.86 mg

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

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131%550mg

Magnesium

34%143mg

550 mgvs143 mg

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

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366%8.43mg

Manganese

96%2.2mg

8.43 mgvs2.2 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

61.2%429mg

725 mgvs429 mg

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

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149%5075mg

Potassium

99%3357mg

5075 mgvs3357 mg

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

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41%22.5μg

Selenium

18%10μg

22.5 μgvs10 μg

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

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48.3%725mg

Sodium

55.2%829mg

725 mgvs829 mg

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

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32%3.5mg

Zinc

26%2.86mg

3.5 mgvs2.86 mg

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

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63%2330g

Water

35%1288g

2330 gvs1288 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 Boiled Carrots:

Boiled and Drained Turnip Greens have 2.9 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 14.8 times more Vitamin B9, 13.3 times more Vitamin C, 3.2 times more Vitamin E and 47 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.3 times more Vitamin A than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Boiled Carrots:

Boiled and Drained Turnip Greens have 8 times more Calcium, 26 times more Copper, 4.1 times more Iron, 3.9 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 1.2 times more Zinc and 1.8 times more Water than Boiled and Drained Carrots.
Both Boiled and Drained Turnip Greens and Boiled and Drained Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Turnip Greens have 2.2 times more Fat, 112 times more Omega 3, 2 times more Fiber and 2.6 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.8 times more Omega 6 and 3.7 times more Sugars than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Turnip GreensVS Canned Turnip Greens with LiquidsBoiled CarrotsVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Turnip GreensVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: