Comparing Nutrients in 100 calories Frozen Turnips VS Cooked Frozen Turnips

Weight per 100 calories

• Frozen Turnips: 625g
• Cooked Frozen Turnips: 435g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	14% 10.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.6% 11.3g	23% 8.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0.69% 6.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	9.36% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	15.2% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	22.4% 0.29mg	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	12.5% 50μg	8.7% 34.8μg	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	30.6% 27.5mg	19% 17mg	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	NA	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	14.4% 144mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	30.4% 0.27mg	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	54.7% 4.38mg	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	19% 0.43mg	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	18% 125mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	25% 856mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	10.4% 157mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	16% 598g	11% 407g	3700g per day for Men 19-50 years

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

• Frozen Turnips, Unprepared have 1.2 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Turnips.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

• Frozen Turnips, Unprepared have 1.5 times more Water than Boiled and Drained Frozen Turnips.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Turnips, Unprepared have 1.3 times more Fiber than Boiled and Drained Frozen Turnips.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Frozen Turnips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.