Comparing Nutrients in 14 ounces Cooked Frozen Turnip Greens And Turnips VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Potato Skin	Recommended Dietary Allowance
Energy	4.8% 139kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.2g	38% 49.4g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	21% 12g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Potato Skin	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	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1373% 1648μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Potato Skin	Recommended Dietary Allowance
Calcium	51% 508mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	187% 1.68mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	104% 2.4mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.77% 361g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Turnip Greens And Turnips versus 14 oz of Potato Skin 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 vs Potato Skin:

• 14 ounces of Cooked Frozen Turnip Greens And Turnips have more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens And Turnips.
• 14 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Turnip Greens And Turnips vs Potato Skin:

• 14 ounces of Cooked Frozen Turnip Greens And Turnips have 4.3 times more Calcium and 3.7 times more Selenium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.2 times more Copper, 1.9 times more Iron, 1.5 times more Manganese and 1.9 times more Potassium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Potato Skin contain similar levels of Magnesium, Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Turnip Greens And Turnips have 11.4 times more Omega 3 and 1.2 times more Fiber than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.7 times more Energy and 2.6 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Potato Skin offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 14 ounces.