Comparing Nutrients in 14 ounces Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Waxgourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	2.05% 0.35g	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	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	5.2% 3.77g	6.46% 4.7g	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	32.4% 12.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	21% 12g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	190% 1711μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	9.53% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	9.77% 0.13mg	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	32.7% 131μg	3.97% 16μg	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	80.3% 72.2mg	46.3% 41.7mg	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	56.4% 8.45mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1373% 1648μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	51% 508mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	9.7% 0.087mg	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	87% 6.95mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	9.66% 0.22mg	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% 127mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	67.5% 1012mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	9.77% 361g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Waxgourd with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Turnip Greens And Turnips with Salt versus 14 oz of Boiled Waxgourd with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 14 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have more Vitamin A, 1.5 times more Vitamin B1, 65 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9, 1.7 times more Vitamin C, 26.6 times more Vitamin E and 148.3 times more Vitamin K than Boiled Waxgourd with Salt.
• While 14 oz of Boiled and Drained Waxgourd with Salt contain 1.5 times more Vitamin B5 than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• 14 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 14 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 7.1 times more Calcium, 6 times more Copper, 4.6 times more Iron, 2.4 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 43.2 times more Potassium and 5.5 times more Selenium than Boiled Waxgourd with Salt.
• While 14 oz of Boiled and Drained Waxgourd with Salt contain 1.3 times more Sodium and 1.6 times more Zinc than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Boiled Waxgourd with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 1.9 times more Carbohydrate, 3.1 times more Fiber and 7.5 times more Protein than Boiled Waxgourd with Salt.
• 14 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Waxgourd with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.