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

Macros Ratio

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

Macro Nutrients

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	28.2% 36.7g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	92% 35g	38g per day for Men 19-50 years
Protein	44% 24.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	343% 3090μg	423% 3810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.83mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	185% 740μg	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	298% 268mg	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	NA	125% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3063% 3676μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	118% 1180mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	189% 15mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	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	38.6% 270mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 929g	25% 932g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens, Unprepared have 1.3 times more Vitamin B2 than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Turnip Greens have similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C per 1 kg.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Turnip Greens, Unprepared have 1.9 times more Iron, 1.2 times more Magnesium and 1.2 times more Zinc than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 4.4 times more Copper and 2.4 times more Sodium than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Turnip Greens have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Turnip Greens, Unprepared have 1.4 times more Omega 3 and 2.2 times more Protein than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 1.4 times more Fiber than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Turnip Greens have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.