Comparing Nutrients in 14 ounces Turnips VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Energy	3.83% 111kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	21% 15g	16.4% 12g	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	6.38% 3.57g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	15% 59.5μg	8.93% 35.7μg	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	93% 83.3mg	51% 46mg	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	0.79% 0.12mg	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

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Calcium	12% 119mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	0.88% 0.008mg	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	15% 1.2mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	12.3% 0.28mg	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	15.3% 107mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.85% 365g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Turnips have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Turnips.
• Both Raw Turnips as well as Boiled and Drained 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 Turnips vs Boiled Turnips:

• Raw Turnips have 42.5 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.9 times more Manganese, 3.5 times more Selenium, 4.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Turnips.
• Both Raw Turnips and Boiled and Drained Turnips have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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