Raw Spinach vs Frozen Turnip Greens (Unprepared)

Food A

Raw Spinach

vegetables

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 23 — 22 — kcal
Protein 2.9
5%
2.5
4%
g
Total Fat 0.390 — 0.310 — g
Carbohydrate 3.6
3%
3.7
3%
g
Water 91 — 93 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 28
31%
27
30%
mg
Thiamin (B1) 0.078
7%
0.044
4%
mg
Riboflavin (B2) 0.189
15%
0.091
7%
mg
Niacin (B3) 0.724
5%
0.383
2%
mg
Pantothenic Acid (B5) 0.065
1%
0.140
3%
mg
Vitamin B6 0.195
15%
0.100
8%
mg
Folate (DFE) 194
49%
74
19%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 19
4%
— — mg
Vitamin A (RAE) 469
52%
309
34%
mcg
Vitamin E 2.0
14%
— — mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 483
402%
— — mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 99
10%
118
12%
mg
Iron 2.7
34%
1.5
19%
mg
Magnesium 79
20%
27
7%
mg
Phosphorus 49
7%
27
4%
mg
Potassium 558
16%
184
5%
mg
Sodium 79 — 12 — mg
Zinc 0.530
5%
0.170
2%
mg
Copper 0.130
14%
0.057
6%
mg
Manganese 0.897
39%
0.369
16%
mg
Selenium 1.0
2%
0.900
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.010 — 0.020 — g
Polyunsaturated Fat 0.165 — 0.125 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.2
6%
2.5
7%
g
Lactose 0.100 — — — g
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