Comparing Nutrients in 14 ounces Frozen Turnips VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Turnips	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.98% 11.7g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	64.7% 0.84mg	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	26.8% 107μg	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	19.4% 17.5mg	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	76.7% 0.69mg	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	34.7% 2.78mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	30% 0.69mg	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	11.3% 79.4mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.3% 380g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Turnips vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.9 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Turnips vs Baked Red Potatoes:

• Frozen Turnips, Unprepared have 2.6 times more Calcium, 2.1 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.9 times more Copper, 2.8 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 4 times more Potassium and 2.9 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Baked Whole Red Potatoes have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Turnips, Unprepared have 4.3 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.4 times more Energy, 6.7 times more Carbohydrate and 2.2 times more Protein than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Baked Whole Red Potatoes have similar amounts of Fiber per 14 oz.
• Both Frozen Turnips, Unprepared as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.