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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips with Salt	26%	9%	65%
Boiled Turnip Greens with Salt	19%	9%	72%

Macro Nutrients

	Cooked Frozen Turnips with Salt	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	11.4% 15g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	2.9% 2.1g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	11% 6.07g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	168% 1512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	55% 0.71mg	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	7.94% 31.8μg	117% 468μg	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	17% 15.5mg	121% 109mg	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	49.7% 7.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1216% 1459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips with Salt	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	112% 1mg	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	48.6% 3.9mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	58% 1.34mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 371g	10% 370g	3700g per day for Men 19-50 years

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

• Boiled Frozen Turnips, drained with Salt have 1.4 times more Vitamin B3 than Boiled and Drained Turnip Greens with Salt.
• While Boiled and Drained Turnip Greens with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 14.8 times more Vitamin B9, 7 times more Vitamin C, 94 times more Vitamin E and 3676 times more Vitamin K than Boiled Frozen Turnips, drained with Salt.
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled and Drained Turnip Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Frozen Turnips, drained with Salt have 1.2 times more Iron and 1.4 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• While Boiled and Drained Turnip Greens with Salt contain 4.3 times more Calcium, 4 times more Copper, 1.6 times more Magnesium, 3.4 times more Manganese and 1.5 times more Selenium than Boiled Frozen Turnips, drained with Salt.
• Both Boiled Frozen Turnips, drained with Salt and Boiled and Drained Turnip Greens with Salt have similar amounts of Phosphorus, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Turnips, drained with Salt have 1.5 times more Omega 3, 3.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Turnip Greens with Salt.
• While Boiled and Drained Turnip Greens with Salt contain 1.8 times more Fiber than Boiled Frozen Turnips, drained with Salt.
• Both Boiled Frozen Turnips, drained with Salt and Boiled and Drained Turnip Greens with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled and Drained Turnip Greens with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.