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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Boiled Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	27% 780kcal	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	132% 172g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	87% 33g	81.6% 31g	38g per day for Men 19-50 years
Protein	51% 28.6g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato 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	26.7% 0.32mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	57.8% 52mg	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	NA	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	45% 450mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	976% 8.78mg	148% 1.33mg	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	759% 60.7mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	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	77% 540mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	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	9.33% 140mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 778g	24.6% 910g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Potato 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 Skin vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Boiled Potato Skin has 2.5 times more Vitamin B3, 4.3 times more Vitamin B5 and 3.6 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, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Potato Skin no Salt.
• 1 kilogram of Boiled Potato Skin have insufficient amounts of Vitamin A
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled Potato Skin no 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 Skin vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Boiled Potato Skin has 6.6 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Potassium than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 2.8 times more Calcium and 3.7 times more Selenium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Cooked Frozen Turnip Greens And Turnips contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Skin has 2.2 times more Energy and 3.5 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 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Boiled Potato Skin no Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in one kilogram.