Comparing Nutrients in 1 kilogram Turnip Greens VS Boiled Turnip Greens

Macros Ratio

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

Macro Nutrients

	Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	11% 320kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	55% 71.3g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	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	92% 35g	38g per day for Men 19-50 years
Protein	26.8% 15g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	643% 5790μg	423% 3810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	485% 1940μg	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	667% 600mg	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	191% 28.6mg	125% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2092% 2510μg	3063% 3676μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	190% 1900mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	138% 11mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	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	60% 420mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	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	26.7% 400mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.2% 897g	25% 932g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens have 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.
• While Boiled and Drained Turnip Greens contain 1.5 times more Vitamin K than Raw Turnip Greens.
• Both Raw Turnip Greens 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 Turnip Greens vs Boiled Turnip Greens:

• Raw Turnip Greens have 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, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Drained Turnip Greens.
• Both Raw Turnip Greens and Boiled and Drained Turnip Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Turnip Greens have 1.6 times more Energy, 1.3 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Protein than Boiled and Drained Turnip Greens.
• Both Raw Turnip Greens and Boiled and Drained Turnip Greens have similar amounts of Fiber per 1 kg.
• Both Raw Turnip Greens as well as Boiled and Drained Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.