Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	30% 870kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	14.8% 10.7g	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	81.6% 31g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	51.5% 0.67mg	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	25% 100μg	82.5% 330μg	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	144% 130mg	202% 182mg	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	0.67% 0.1mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	5% 50mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	174% 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	63% 440mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 770g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Cooked Frozen Turnip Greens And Turnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Cooked Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2.1 times more Vitamin B1, 3 times more Vitamin B3, 6.3 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains more Vitamin A, 3.3 times more Vitamin B2, 3.3 times more Vitamin B9, 1.4 times more Vitamin C, 213 times more Vitamin E and 188.7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.4 times more Copper, 1.4 times more Phosphorus and 1.8 times more Potassium than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 25.6 times more Calcium, 5.6 times more Iron, 2.9 times more Manganese and 3.7 times more Selenium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cooked Frozen Turnip Greens And Turnips contain similar levels of Magnesium, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2.5 times more Energy and 4.2 times more Carbohydrate than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 11.4 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in one kilogram.