Comparing Nutrients in 500 calories Frozen TurnipsVS Turnip Greens

Weight per 500 calories

Frozen Turnips

3125g

Turnip Greens

1563g

Raw Turnip Greens have 2 times more energy per unit of mass than Frozen Turnips, Unprepared, which is low in comparison to other foods. Frozen Turnips having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Turnips

24%

68%

Turnip Greens

16%

77%

500 kcal ▼

Macro Nutrients

Frozen Turnipsvs Turnip Greens

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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5.15%5g

Fat

4.83%4.7g

5 gvs4.7 g

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

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1.66%0.53g

Saturated Fat

3.4%1.1g

0.53 gvs1.1 g

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

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125%2g

Omega 3

82%1.3g

2 gvs1.3 g

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

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3.5%0.59g

Omega 6

3.3%0.56g

0.59 gvs0.56 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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70.7%92g

Carbohydrate

85.7%111g

92 gvs111 g

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

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Sugars

17.5%12.7g

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

NA gvs12.7 g

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

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Fructose

6.25%4.53g

≤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 gvs4.53 g

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

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Glucose

%8.13g

NA gvs8.13 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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148%56.3g

Fiber

132%50g

56.3 gvs50 g

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

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58%32.5g

Protein

42%23.4g

32.5 gvs23.4 g

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

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Vitamins

Frozen Turnipsvs Turnip Greens

3.47%31.3μg

Vitamin A

1005%9047μg

RAE, retinol activity equivalents

31.3 μgvs9047 μg

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

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78%0.94mg

Vitamin B1

91%1.1mg

Thiamine

0.94 mgvs1.1 mg

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

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48%0.63mg

Vitamin B2

120%1.56mg

Riboflavin

0.63 mgvs1.56 mg

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

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78%12.5mg

Vitamin B3

58.6%9.38mg

Niacin, nicotinic acid, niacinamide

12.5 mgvs9.38 mg

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

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66.3%3.3mg

Vitamin B5

119%5.94mg

Pantothenic acid

3.3 mgvs5.94 mg

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

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115%1.5mg

Vitamin B6

316%4.1mg

Pyridoxine

1.5 mgvs4.1 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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62.5%250μg

Vitamin B9

758%3031μg

Folates and Folic Acid

250 μgvs3031 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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153%138mg

Vitamin C

1042%938mg

Ascorbic acid

138 mgvs938 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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Vitamin E

298%44.7mg

Tocopherols and Tocotrienols

NA mgvs44.7 mg

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

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Vitamin K

3268%3922μg

Phytomenadione or phylloquinone

NA μgvs3922 μg

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

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Minerals

Frozen Turnipsvs Turnip Greens

72%719mg

Calcium

297%2969mg

719 mgvs2969 mg

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

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156%1.4mg

Copper

608%5.47mg

1.4 mgvs5.47 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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273%22mg

Iron

215%17mg

22 mgvs17 mg

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

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74.4%313mg

Magnesium

115%484mg

313 mgvs484 mg

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

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96%2.2mg

Manganese

317%7.3mg

2.2 mgvs7.3 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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89.3%625mg

Phosphorus

94%656mg

625 mgvs656 mg

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

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126%4281mg

Potassium

136%4625mg

4281 mgvs4625 mg

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

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22.7%12.5μg

Selenium

34%18.8μg

12.5 μgvs18.8 μg

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

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52%781mg

Sodium

41.7%625mg

781 mgvs625 mg

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

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39.8%4.38mg

Zinc

27%2.97mg

4.38 mgvs2.97 mg

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

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81%2990g

Water

38%1401g

2990 gvs1401 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 Frozen Turnips vs Turnip Greens:

Frozen Turnips, Unprepared have 1.3 times more Vitamin B3 than Raw Turnip Greens.
While Raw Turnip Greens contain 289.5 times more Vitamin A, 2.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 12.1 times more Vitamin B9 and 6.8 times more Vitamin C than Frozen Turnips, Unprepared.
Both Frozen Turnips, Unprepared and Raw Turnip Greens have similar amounts of Vitamin B1 per 500 kcal.
Both Frozen Turnips, Unprepared as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Frozen Turnips, Unprepared have 1.3 times more Iron, 1.3 times more Sodium, 1.5 times more Zinc and 2.1 times more Water than Raw Turnip Greens.
While Raw Turnip Greens contain 4.1 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 3.3 times more Manganese and 1.5 times more Selenium than Frozen Turnips, Unprepared.
Both Frozen Turnips, Unprepared and Raw Turnip Greens have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Turnips, Unprepared have 1.5 times more Omega 3 and 1.4 times more Protein than Raw Turnip Greens.
Both Frozen Turnips, Unprepared and Raw Turnip Greens have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
Both Frozen Turnips, Unprepared as well as Raw Turnip Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen TurnipsVS Cooked Frozen TurnipsTurnip GreensVS Cooked Frozen TurnipsFrozen TurnipsVS Boiled Turnip GreensTurnip GreensVS Boiled Turnip Greens

Compare Foods

Comparing Nutrients in 500 calories Frozen TurnipsVS Turnip Greens

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: