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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	13% 9.5g	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	89.5% 34g	81.6% 31g	38g per day for Men 19-50 years
Protein	60% 33.5g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	598% 5380μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.68mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	51.5% 0.67mg	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	98% 390μg	82.5% 330μg	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	242% 218mg	202% 182mg	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	177% 26.6mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4324% 5189μg	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	152% 1520mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	148% 1.33mg	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	243% 19.4mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	174% 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	48.6% 340mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnip Greens with Salt vs Cooked Frozen Turnip Greens And Turnips with Salt:

• Boiled Frozen Turnip Greens, drained with Salt have 1.2 times more Vitamin A, 1.2 times more Vitamin E and 1.3 times more Vitamin K than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of minerals per 1 kg
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 1.3 times more Sugars than Boiled Frozen Turnip Greens, drained with Salt.
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.