Comparing Nutrients in 1 kilogram Cooked Frozen Turnip Greens VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	10% 290kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.65% 0.28g	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	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	7.3% 5.3g	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	92% 35g	38g per day for Men 19-50 years
Protein	60% 33.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	598% 5380μg	423% 3810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.68mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	138% 1.8mg	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	295% 1180μg	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	304% 274mg	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	125% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4324% 5189μg	3063% 3676μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	152% 1520mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	281% 2.53mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	147% 3.37mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.4% 904g	25% 932g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Frozen Turnip Greens has 1.4 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains 4 times more Vitamin B5, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Turnip Greens has 2.4 times more Iron, 1.4 times more Manganese, 1.3 times more Selenium and 2.9 times more Zinc than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains 1.7 times more Copper than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnip Greens has 1.9 times more Omega 3 and 2.9 times more Protein than Boiled Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.