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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	12% 350kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.65% 0.28g	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	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	7.3% 5.3g	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	92% 35g	38g per day for Men 19-50 years
Protein	53.4% 30g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	479% 4310μg	423% 3810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	138% 1.8mg	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	295% 1180μg	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	202% 182mg	304% 274mg	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	142% 21.3mg	125% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3459% 4151μg	3063% 3676μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	128% 1280mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	281% 2.53mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	147% 3.37mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	25% 932g	3700g per day for Men 19-50 years

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

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

• 1 kg of Boiled and Drained Turnip Greens contains 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Boiled Turnip Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Turnip Greens And Turnips vs Boiled Turnip Greens:

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 2.2 times more Iron, 1.2 times more Selenium and 2.6 times more Zinc than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains 1.9 times more Copper than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Boiled Turnip Greens contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 1.8 times more Omega 3 and 2.6 times more Protein than Boiled Turnip Greens.
• Both Cooked Frozen Turnip Greens And Turnips and Boiled Turnip Greens offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.