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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	135% 1211μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.62% 1.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	40.7% 163μg	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	114% 102mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	45.2% 452mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	81% 6.47mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	13.6% 95mg	NA	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	NA	11mg per day for Men 19-50 years
Water	10% 370g	7.3% 270g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens And Turnips, Unprepared have 15.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.

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

• Frozen Turnip Greens And Turnips, Unprepared have 7.6 times more Calcium, 3.3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 5.5 times more Potassium and 16.6 times more Sodium than Frozen Turnip Greens And Turnips, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Roasted Potatoes with Salt contain 6 times more Energy, 9.5 times more Fat and 7.7 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Frozen Roasted Potatoes with Salt have similar amounts of Fiber and Protein per 14 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.