Comparing Nutrients in 1 kilogram Turnip Greens VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Turnip Greens	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	11% 320kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	58.8% 0.94g	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% 43.5g	130g per day for Men 19-50 years
Sugars	11% 8.1g	32.4% 23.5g	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	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	52.6% 20g	38g per day for Men 19-50 years
Protein	26.8% 15g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	643% 5790μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	485% 1940μg	20% 80μg	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	43.3% 39mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2092% 2510μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	190% 1900mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	70% 0.63mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	43.5% 1mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.2% 897g	25.3% 936g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens have more Vitamin A, 2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 24.3 times more Vitamin B9, 15.4 times more Vitamin C, 143 times more Vitamin E and 2510 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Raw Turnip Greens and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Turnip Greens have 5.9 times more Calcium, 5.6 times more Copper, 2.2 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Raw Turnip Greens and Boiled and Drained Frozen Turnips have similar amounts of Iron, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Turnip Greens have 1.4 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 2.9 times more Sugars than Raw Turnip Greens.
• Both Raw Turnip Greens and Boiled and Drained Frozen Turnips have similar amounts of Omega 3 and Protein per 1 kg.
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.