Comparing Nutrients in 1 kilogram Boiled Turnip Greens VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Energy	6.9% 200kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2.1% 0.36g	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	55% 71.3g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	11% 8.1g	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	4% 2.9g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	92% 35g	84.2% 32g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Vitamin A	423% 3810μg	643% 5790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	202% 2.63mg	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	485% 1940μg	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	667% 600mg	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	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3063% 3676μg	2092% 2510μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Calcium	137% 1370mg	190% 1900mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	389% 3.5mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	203% 4.66mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25% 932g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens VS Turnip Greens per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Turnip Greens vs Turnip Greens:

• 1 kilogram of Boiled Turnip Greens has 1.5 times more Vitamin K than Turnip Greens.
• While 1 kg of Raw Turnip Greens contains 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Turnip Greens vs Turnip Greens:

• 1 kg of Raw Turnip Greens contains 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.4 times more Sodium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Turnip Greens lack sufficient amounts of Selenium
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Turnip Greens contains 1.3 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.