Comparing Nutrients in 14 ounces Cooked Frozen Turnips VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.84% 0.14g	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	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	13% 9.33g	4.43% 3.2g	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	1.6% 1.15g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	255% 2298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	80.3% 1.04mg	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	192% 770μg	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	265% 238mg	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	75.7% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	830% 996μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Calcium	12.7% 127mg	75.4% 754mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	154% 1.4mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	80.4% 1.85mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	10% 371g	9.6% 356g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens contain more Vitamin A, 2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 24.3 times more Vitamin B9, 15.4 times more Vitamin C, 143 times more Vitamin E and 2510 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Turnip Greens contain 5.9 times more Calcium, 5.6 times more Copper, 2.2 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Iron, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Turnips have 2.9 times more Sugars than Raw Turnip Greens.
• While Raw Turnip Greens contain 1.4 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Omega 3 and Protein per 14 oz.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.