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Nutrients in 14 ounces of Turnip Greens

Raw Turnip Greens (Brassica rapa (Rapifera Group)).

Macros Ratio

Protein Fat Carbs
16%
7%
77%
14 oz ▼

Macro Nutrients

Turnip Greens
Energy127 kcal
4.38%
Raw Turnip Greens have 127.00576 kcal of Energy per 14 ounces, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.2 g
1.23%
Raw Turnip Greens have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.28 g
0.87%
Raw Turnip Greens have 0.2778251 g of Saturated Fat per 14 ounces, which is 0.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
21%
Raw Turnip Greens have 0.33339012 g of Omega 3 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.14 g
0.84%
Raw Turnip Greens have 0.14288148 g of Omega 6 per 14 ounces, which is 0.84% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Turnip Greens have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28.3 g
21.8%
Raw Turnip Greens have 28.2984709 g of Carbohydrate per 14 ounces, which is 21.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.2 g
4.43%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Turnip Greens have 3.2148333 g of Sugars per 14 ounces, which is 4.43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.15 g
1.6%
≤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]
Raw Turnip Greens have 1.1509897 g of Fructose per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.06 g
%
Raw Turnip Greens have 2.0638436 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose
NA
No information available
Fiber12.7 g
33.4%
Raw Turnip Greens have 12.700576 g of Fiber per 14 ounces, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.95 g
10.6%
Raw Turnip Greens have 5.953395 g of Protein per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Turnip Greens
Vitamin A2298 μg
255%
RAE, retinol activity equivalents
Raw Turnip Greens have 2298.01047 μg of Vitamin A per 14 ounces, which is 255% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg
23%
Thiamine
Raw Turnip Greens have 0.2778251 mg of Vitamin B1 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg
30.5%
Riboflavin
Raw Turnip Greens have 0.396893 mg of Vitamin B2 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg
15%
Niacin, nicotinic acid, niacinamide
Raw Turnip Greens have 2.381358 mg of Vitamin B3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30%
Pantothenic acid
Raw Turnip Greens have 1.5081934 mg of Vitamin B5 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.04 mg
80.3%
Pyridoxine
Raw Turnip Greens have 1.04382859 mg of Vitamin B6 per 14 ounces, which is 80.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9770 μg
192%
Folates and Folic Acid
Raw Turnip Greens have 769.97242 μg of Vitamin B9 per 14 ounces, which is 192% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Turnip Greens have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C238 mg
265%
Ascorbic acid
Raw Turnip Greens have 238.1358 mg of Vitamin C per 14 ounces, which is 265% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Turnip Greens have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11.4 mg
75.7%
Tocopherols and Tocotrienols
Raw Turnip Greens have 11.3511398 mg of Vitamin E per 14 ounces, which is 75.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K996 μg
830%
Phytomenadione or phylloquinone
Raw Turnip Greens have 996.20143 μg of Vitamin K per 14 ounces, which is 830% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Turnip Greens
Calcium754 mg
75.4%
Raw Turnip Greens have 754.0967 mg of Calcium per 14 ounces, which is 75.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.4 mg
154%
Raw Turnip Greens have 1.3891255 mg of Copper per 14 ounces, which is 154% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.37 mg
54.6%
Raw Turnip Greens have 4.365823 mg of Iron per 14 ounces, which is 54.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium123 mg
29.3%
Raw Turnip Greens have 123.03683 mg of Magnesium per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.85 mg
80.4%
Raw Turnip Greens have 1.84952138 mg of Manganese per 14 ounces, which is 80.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus167 mg
24%
Raw Turnip Greens have 166.69506 mg of Phosphorus per 14 ounces, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1175 mg
34.6%
Raw Turnip Greens have 1174.80328 mg of Potassium per 14 ounces, which is 34.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.76 μg
8.66%
Raw Turnip Greens have 4.762716 μg of Selenium per 14 ounces, which is 8.66% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium159 mg
10.6%
Raw Turnip Greens have 158.7572 mg of Sodium per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.75 mg
6.86%
Raw Turnip Greens have 0.7540967 mg of Zinc per 14 ounces, which is 6.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water356 g
9.6%
Raw Turnip Greens have 355.8939531 g of Water per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Turnip Greens:
Minerals in 14 ounces of Raw Turnip Greens:
Macronutrients in 14 ounces of Raw Turnip Greens:



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