Comparing Nutrients in 14 ounces Frozen Turnips VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	8.98% 11.7g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	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	19% 7.14g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	7.94% 31.8μg	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	19.4% 17.5mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	9.13% 91mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	34.7% 2.78mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	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	11.3% 79.4mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10.3% 380g	10% 371g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnips contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per 14 oz.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Frozen Turnips contain 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Turnips contain 1.5 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Protein than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Fiber per 14 oz.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Frozen Turnips have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.