Comparing Nutrients in 1 kilogram Cooked Frozen Turnip Greens And Turnips VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	201% 262g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	9.5% 6.9g	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	81.6% 31g	68.4% 26g	38g per day for Men 19-50 years
Protein	53.4% 30g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	479% 4310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	NA	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	82.5% 330μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3459% 4151μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	128% 1280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	NA	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	219% 17.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	NA	420mg per day for Men 19-50 years
Manganese	174% 4mg	NA	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	45.7% 320mg	NA	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	NA	11mg per day for Men 19-50 years
Water	24.6% 910g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Turnip Greens And Turnips versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnip Greens And Turnips vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 10.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Frozen Turnip Greens And Turnips vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 8.5 times more Calcium, 3.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium and 15.7 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.6 times more Energy and 5.4 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy