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Comparing Nutrients in 500 calories Boiled Turnip GreensVS Valencia Oranges

Weight per 500 calories

Boiled Turnip Greens
2500g
Valencia Oranges
1020g

Raw Valencia Oranges have 2.5 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 Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens
19%
9%
72%
Valencia Oranges
8%
5%
87%
500 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs 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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5.93%5.75g
Fat
3.16%3.06g
5.75 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.14%1.33g
Saturated Fat
1.1%0.36g
1.33 gvs0.36 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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100%1.6g
Omega 3
10.2%0.16g
1.6 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.1%0.7g
Omega 6
2.64%0.45g
0.7 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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84%109g
Carbohydrate
93%121g
109 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18.3%13.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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230%87.5g
Fiber
67%25.5g
87.5 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51%28.5g
Protein
19%10.6g
28.5 gvs10.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Turnip Greensvs Valencia Oranges
1058%9525μg
Vitamin A
13.6%122μg
RAE, retinol activity equivalents
9525 μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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94%1.13mg
Vitamin B1
74%0.89mg
Thiamine
1.13 mgvs0.89 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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138%1.8mg
Vitamin B2
31.4%0.41mg
Riboflavin
1.8 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.2%10.3mg
Vitamin B3
17.5%2.8mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs2.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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137%6.85mg
Vitamin B5
51%2.55mg
Pantothenic acid
6.85 mgvs2.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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346%4.5mg
Vitamin B6
49.5%0.64mg
Pyridoxine
4.5 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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738%2950μg
Vitamin B9
99%398μg
Folates and Folic Acid
2950 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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761%685mg
Vitamin C
550%495mg
Ascorbic acid
685 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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313%47mg
Vitamin E
NA
Tocopherols and Tocotrienols
47 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7658%9190μg
Vitamin K
NA
Phytomenadione or phylloquinone
9190 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Turnip Greensvs Valencia Oranges
343%3425mg
Calcium
41%408mg
3425 mgvs408 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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703%6.33mg
Copper
42%0.38mg
6.33 mgvs0.38 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
11.5%0.92mg
20 mgvs0.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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131%550mg
Magnesium
24.3%102mg
550 mgvs102 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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366%8.43mg
Manganese
10.2%0.23mg
8.43 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
24.8%173mg
725 mgvs173 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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149%5075mg
Potassium
53.7%1827mg
5075 mgvs1827 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.5μg
Selenium
NA
22.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48.3%725mg
Sodium
0%0mg
725 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg
Zinc
5.57%0.61mg
3.5 mgvs0.61 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63%2330g
Water
24%881g
2330 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 Boiled Turnip Greens vs Valencia Oranges:
Comparing minerals per 500 calories for Boiled Turnip Greens vs Valencia Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled Turnip GreensVS Canned Turnip Greens with LiquidsValencia OrangesVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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