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

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	11% 320kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	55% 71.3g	26% 34g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	4% 2.9g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	63% 24g	38g per day for Men 19-50 years
Protein	26.8% 15g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	643% 5790μg	339% 3050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	485% 1940μg	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	667% 600mg	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	191% 28.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2092% 2510μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	190% 1900mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	138% 11mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	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	60% 420mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	24.2% 897g	25% 931g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Turnip Greens has 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.3 times more Vitamin C than Frozen Turnip Greens And Turnips.
• Both Turnip Greens and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw 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 Turnip Greens vs Frozen Turnip Greens And Turnips:

• 1 kilogram of Turnip Greens has 1.7 times more Calcium, 6.9 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 3.6 times more Potassium, 1.3 times more Selenium and 2.2 times more Sodium than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 1.5 times more Iron than Raw Turnip Greens.
• Both Turnip Greens and Frozen Turnip Greens And Turnips contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Turnip Greens And Turnips lack sufficient amounts of Selenium
• Both Raw Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Turnip Greens has 1.3 times more Omega 3, 2.1 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens And Turnips.
• While 1 kg of Frozen Turnip Greens And Turnips, Unprepared contains 1.6 times more Protein than Raw Turnip Greens.
• Both Raw Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.