Comparing Nutrients in 1 kilogram Boiled Turnips with Salt VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips with Salt	12%	3%	85%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Boiled Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	41.2% 30g	10.3% 7.5g	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	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	52.6% 20g	89.5% 34g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	598% 5380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	22.5% 90μg	98% 390μg	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	129% 116mg	242% 218mg	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	1.33% 0.2mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	4324% 5189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	167% 1.5mg	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	27.5% 2.2mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	207% 4.75mg	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	27% 190mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	191% 2860mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25.3% 936g	24.4% 904g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Turnips with Salt has 2.1 times more Vitamin B5 than Cooked Frozen Turnip Greens with Salt.
• While 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B9, 1.9 times more Vitamin C, 133 times more Vitamin E and 5189 times more Vitamin K than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains 6.9 times more Calcium, 2.3 times more Copper, 8.8 times more Iron, 3.3 times more Magnesium, 4.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Cooked Frozen Turnip Greens with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled Turnips with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Turnips with Salt has 4 times more Sugars than Cooked Frozen Turnip Greens with Salt.
• While 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains 3.7 times more Omega 3, 1.7 times more Fiber and 4.7 times more Protein than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Cooked Frozen Turnip Greens with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.