Comparing Nutrients in 14 ounces Frozen Turnip Greens VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	26% 9.92g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	136% 1226μg	237% 2135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	73.4% 294μg	38.7% 155μg	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	118% 106mg	96% 86.5mg	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	NA	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1716% 2059μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	47% 468mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	66% 0.6mg	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	75% 6mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	82% 1.9mg	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	15.3% 107mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Turnip Greens vs Cooked Frozen Turnip Greens:

• Frozen Turnip Greens, Unprepared have 1.2 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.7 times more Vitamin A than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Turnip Greens vs Cooked Frozen Turnip Greens:

• Boiled and Drained Frozen Turnip Greens contain 1.3 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Magnesium, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Turnip Greens contain 1.3 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.