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Nutrients in 300 calories of Turnip Greens

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

Weight per 300 Calories

Turnip Greens
938g

Raw Turnip Greens has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
16%
7%
77%
300 kcal ▼

Macro Nutrients

Turnip Greens
Energy300 kcal
10.3%
Raw Turnip Greens have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.8 g
2.9%
Raw Turnip Greens have 2.8125 g of Fat per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.66 g
2.05%
Raw Turnip Greens have 0.65625 g of Saturated Fat per 300 calories, which is 2.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.79 g
49.2%
Raw Turnip Greens have 0.7875 g of Omega 3 per 300 calories, which is 49.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.34 g
2%
Raw Turnip Greens have 0.3375 g of Omega 6 per 300 calories, which is 2% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate67 g
51.4%
Raw Turnip Greens have 66.84375 g of Carbohydrate per 300 calories, which is 51.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.6 g
10.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Turnip Greens have 7.59375 g of Sugars per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.7 g
3.75%
≤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 2.71875 g of Fructose per 300 calories, which is 3.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.88 g
%
Raw Turnip Greens have 4.875 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose
NA
No information available
Fiber30 g
79%
Raw Turnip Greens have 30 g of Fiber per 300 calories, which is 79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein14 g
25%
Raw Turnip Greens have 14.0625 g of Protein per 300 calories, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Turnip Greens
Vitamin A5428 μg
603%
RAE, retinol activity equivalents
Raw Turnip Greens have 5428.125 μg of Vitamin A per 300 calories, which is 603% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.66 mg
54.7%
Thiamine
Raw Turnip Greens have 0.65625 mg of Vitamin B1 per 300 calories, which is 54.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.94 mg
72%
Riboflavin
Raw Turnip Greens have 0.9375 mg of Vitamin B2 per 300 calories, which is 72% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.63 mg
35%
Niacin, nicotinic acid, niacinamide
Raw Turnip Greens have 5.625 mg of Vitamin B3 per 300 calories, which is 35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.56 mg
71.3%
Pantothenic acid
Raw Turnip Greens have 3.5625 mg of Vitamin B5 per 300 calories, which is 71.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.47 mg
190%
Pyridoxine
Raw Turnip Greens have 2.465625 mg of Vitamin B6 per 300 calories, which is 190% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91819 μg
455%
Folates and Folic Acid
Raw Turnip Greens have 1818.75 μg of Vitamin B9 per 300 calories, which is 455% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C563 mg
625%
Ascorbic acid
Raw Turnip Greens have 562.5 mg of Vitamin C per 300 calories, which is 625% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E27 mg
179%
Tocopherols and Tocotrienols
Raw Turnip Greens have 26.8125 mg of Vitamin E per 300 calories, which is 179% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K2353 μg
1961%
Phytomenadione or phylloquinone
Raw Turnip Greens have 2353.125 μg of Vitamin K per 300 calories, which is 1961% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Turnip Greens
Calcium1781 mg
178%
Raw Turnip Greens have 1781.25 mg of Calcium per 300 calories, which is 178% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.3 mg
365%
Raw Turnip Greens have 3.28125 mg of Copper per 300 calories, which is 365% 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
Iron10.3 mg
129%
Raw Turnip Greens have 10.3125 mg of Iron per 300 calories, which is 129% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium291 mg
69%
Raw Turnip Greens have 290.625 mg of Magnesium per 300 calories, which is 69% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.37 mg
190%
Raw Turnip Greens have 4.36875 mg of Manganese per 300 calories, which is 190% 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
Phosphorus394 mg
56.3%
Raw Turnip Greens have 393.75 mg of Phosphorus per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2775 mg
81.6%
Raw Turnip Greens have 2775 mg of Potassium per 300 calories, which is 81.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium11.3 μg
20.5%
Raw Turnip Greens have 11.25 μg of Selenium per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium375 mg
25%
Raw Turnip Greens have 375 mg of Sodium per 300 calories, which is 25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.8 mg
16%
Raw Turnip Greens have 1.78125 mg of Zinc per 300 calories, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water841 g
22.7%
Raw Turnip Greens have 840.65625 g of Water per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Turnip Greens:
Minerals in 300 calories of Raw Turnip Greens:
Macronutrients in 300 calories of Raw Turnip Greens:



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