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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	15.2% 19.8g	14.5% 19g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	35.5% 13.5g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	237% 2135μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	38.7% 155μg	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	96% 86.5mg	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	70.4% 10.6mg	56.4% 8.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1716% 2059μg	1373% 1648μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	60.3% 603mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	96% 7.7mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	19.3% 135mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	66.4% 996mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.77% 361g	3700g per day for Men 19-50 years

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

• Boiled Frozen Turnip Greens, drained with Salt have 1.2 times more Vitamin A, 1.2 times more Vitamin E and 1.3 times more Vitamin K than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Boiled Frozen Turnip Greens, drained 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 Cooked Frozen Turnip Greens with Salt vs Cooked Frozen Turnip Greens And Turnips with Salt:

Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of minerals per 14 oz
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 1.3 times more Sugars than Boiled Frozen Turnip Greens, drained with Salt.
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled Frozen Turnip Greens, drained 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.