Comparing Nutrients in 100 calories Cooked Frozen Turnips VS Turnip Greens

Weight per 100 calories

• Cooked Frozen Turnips: 435g
• Turnip Greens: 313g

Raw Turnip Greens have 1.4 times more energy per unit of mass than Boiled and Drained Frozen Turnips, which is low in comparison to other foods. Cooked Frozen Turnips having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Turnips or Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	17% 22.3g	130g per day for Men 19-50 years
Sugars	14% 10.2g	3.5% 2.53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.25% 0.91g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.7g	26.3% 10g	38g per day for Men 19-50 years
Protein	12% 6.65g	8.37% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	201% 1809μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	18.2% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.36% 0.12mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	63.2% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.7% 34.8μg	152% 606μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	208% 188mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.58% 0.087mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	654% 784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Calcium	14% 139mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.3% 4.26mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	63.3% 1.46mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	18.8% 131mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	10.4% 157mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	11% 407g	7.57% 280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Turnips vs Turnip Greens:

• Boiled and Drained Frozen Turnips have 1.3 times more Vitamin B3 than Raw Turnip Greens.
• While Raw Turnip Greens contain more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 17.4 times more Vitamin B9, 11.1 times more Vitamin C, 102.8 times more Vitamin E and 1804.1 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Turnips vs Turnip Greens:

• Boiled and Drained Frozen Turnips have 1.2 times more Iron, 1.3 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Raw Turnip Greens.
• While Raw Turnip Greens contain 4.3 times more Calcium, 4 times more Copper, 1.6 times more Magnesium, 3.3 times more Manganese and 1.4 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Turnips have 1.6 times more Omega 3, 4 times more Sugars and 1.4 times more Protein than Raw Turnip Greens.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.