Hulled Hemp Seeds vs Frozen Turnip Greens (Unprepared)

Food A

Hulled Hemp Seeds

nuts-seeds

Food B

Frozen Turnip Greens (Unprepared)

vegetables

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 553 — 22 — kcal
Protein 32
56%
2.5
4%
g
Total Fat 49 — 0.310 — g
Carbohydrate 8.7
7%
3.7
3%
g
Water 5.0 — 93 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.500
1%
27
30%
mg
Thiamin (B1) 1.3
106%
0.044
4%
mg
Riboflavin (B2) 0.285
22%
0.091
7%
mg
Niacin (B3) 9.2
57%
0.383
2%
mg
Pantothenic Acid (B5) — — 0.140
3%
mg
Vitamin B6 0.600
46%
0.100
8%
mg
Folate (DFE) 110
28%
74
19%
mcg
Vitamin B12 — — 0.000
0%
mcg
Vitamin A (RAE) 1.0
0%
309
34%
mcg
Vitamin E 0.800
5%
— — mg
Vitamin D (D2+D3) — — 0.000
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 70
7%
118
12%
mg
Iron 8.0
99%
1.5
19%
mg
Magnesium 700
175%
27
7%
mg
Phosphorus 1650
236%
27
4%
mg
Potassium 1200
35%
184
5%
mg
Sodium 5.0 — 12 — mg
Zinc 9.9
90%
0.170
2%
mg
Copper 1.6
178%
0.057
6%
mg
Manganese 7.6
330%
0.369
16%
mg
Selenium — — 0.900
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 5.4 — 0.020 — g
Polyunsaturated Fat 38 — 0.125 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 4.0
11%
2.5
7%
g
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