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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	14.5% 19g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	5.2% 3.77g	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	36.6% 14g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	168% 1512μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	20.5% 0.27mg	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	117% 468μg	32.7% 131μg	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	121% 109mg	80.3% 72.2mg	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	49.7% 7.46mg	56.4% 8.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1216% 1459μg	1373% 1648μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	54.4% 544mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	58.7% 0.53mg	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	39.7% 3.18mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	69% 1.6mg	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	16.4% 115mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	10% 370g	9.77% 361g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnip Greens with Salt have 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K per 14 oz.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Turnip Greens with Salt have 1.9 times more Copper than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• While Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 2.2 times more Iron and 2.6 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 1.7 times more Energy, 1.8 times more Omega 3, 1.8 times more Sugars and 2.6 times more Protein than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.