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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Boiled Potato Skin	Recommended Dietary Allowance
Energy	7.24% 210kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	132% 172g	130g per day for Men 19-50 years
Sugars	NA	NA	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	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	44% 24.6g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	339% 3050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	184% 2.4mg	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	103% 410μg	25% 100μg	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	287% 258mg	57.8% 52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	114% 1140mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	976% 8.78mg	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	204% 16.3mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	582% 13.4mg	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	34.3% 240mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	25% 931g	21% 778g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Turnip Greens And Turnips has more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B9 and 5 times more Vitamin C than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 3.1 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Turnip Greens And Turnips, Unprepared.
• 1 kilogram of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Turnip Greens And Turnips has 2.5 times more Calcium than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 17.2 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus, 5 times more Potassium and 2.8 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Boiled Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Turnip Greens And Turnips has 6.5 times more Omega 3 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 3.7 times more Energy, 5.1 times more Carbohydrate and 1.4 times more Fiber than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Boiled Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one kilogram.