Comparing Nutrients in 14 ounces Boiled Turnips VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Boiled Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	13% 9.33g	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	21% 7.94g	21% 7.94g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	11% 0.56mg	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	8.93% 35.7μg	7.94% 31.8μg	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	51% 46mg	17% 15.5mg	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	0.53% 0.079mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	13% 131mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	0.88% 0.008mg	27.8% 0.25mg	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	8.93% 0.71mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	17.3% 0.4mg	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	14.7% 103mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 371g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Turnips vs Cooked Frozen Turnips:

• Boiled and Drained Turnips have 3 times more Vitamin C than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Turnips as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Turnips vs Cooked Frozen Turnips:

• Boiled and Drained Frozen Turnips contain 31.5 times more Copper, 5.4 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 3 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Boiled and Drained Frozen Turnips have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Turnips have 1.3 times more Sugars than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 2.9 times more Omega 3 and 2.2 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Boiled and Drained Frozen Turnips have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained Turnips as well as Boiled and Drained Frozen Turnips have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.