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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	12% 350kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.1% 0.53g	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	101% 131g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	43% 31g	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	116% 44g	38g per day for Men 19-50 years
Protein	53.4% 30g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	479% 4310μg	238% 2140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	57% 0.74mg	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	47.5% 190μg	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	35.6% 32mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3459% 4151μg	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	128% 1280mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	92% 0.83mg	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	103% 8.2mg	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	165% 3.8mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	24.6% 910g	22.5% 832g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 2 times more Vitamin A, 1.7 times more Vitamin B9, 5.7 times more Vitamin C, 5.6 times more Vitamin E and 17.7 times more Vitamin K than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B6 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 Frozen Mixed Vegetables 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 Cooked Frozen Mixed Vegetables:

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 5.1 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.3 times more Potassium and 3.7 times more Selenium than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 1.6 times more Phosphorus, 1.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Cooked Frozen Mixed Vegetables contain similar levels of Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnip Greens And Turnips has 6 times more Omega 3 than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 1.9 times more Energy, 2.7 times more Carbohydrate, 2.9 times more Sugars and 1.4 times more Fiber than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Cooked Frozen Mixed Vegetables offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• 1 kilogram of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in one kilogram.