Comparing Nutrients in 14 ounces Cooked Frozen Turnip Greens And Turnips VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.07% 0.66g	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	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	3.78% 2.74g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	21% 12g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	190% 1711μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.3% 72.2mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	51% 508mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	NA	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	NA	11mg per day for Men 19-50 years
Water	9.77% 361g	7.3% 270g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens And Turnips have 10.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.

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

• Boiled and Drained Frozen Turnip Greens And Turnips have 8.5 times more Calcium, 3.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium and 15.7 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Turnip Greens And Turnips have 1.6 times more Sugars and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.6 times more Energy, 4.8 times more Fat and 5.4 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Frozen Roasted Potatoes with Salt have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.