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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Boiled Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	26% 34g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	92% 35g	63% 24g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	423% 3810μg	339% 3050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	295% 1180μg	103% 410μg	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	304% 274mg	287% 258mg	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	125% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3063% 3676μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	137% 1370mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	56.7% 0.51mg	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	100% 8mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	96% 2.2mg	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	41.4% 290mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25% 932g	25% 931g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Turnip Greens has 1.2 times more Vitamin A, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Frozen Turnip Greens And Turnips.
• Both Boiled Turnip Greens and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per one kilogram.
• Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Turnip Greens has 1.2 times more Calcium, 5 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese, 1.2 times more Phosphorus and 2.5 times more Potassium than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 2 times more Iron than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Frozen Turnip Greens And Turnips contain similar levels of Water per one kilogram.
• Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Turnip Greens has 1.3 times more Carbohydrate and 1.5 times more Fiber than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 2.2 times more Protein than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Frozen Turnip Greens And Turnips offer comparable quantities of Omega 3 per one kilogram.
• Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.