Comparing Nutrients in 1 kilogram Boiled Turnips VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Boiled Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	7.6% 220kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	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	39% 50.6g	33.5% 43.5g	130g per day for Men 19-50 years
Sugars	41.2% 30g	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	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	52.6% 20g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	28% 1.4mg	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	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	129% 116mg	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	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	33% 330mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	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	22.5% 1.8mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	37% 260mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.3% 936g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnips VS Cooked Frozen Turnips per 1 kg

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

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

• 1 kilogram of Boiled Turnips has 3 times more Vitamin C than Cooked Frozen Turnips.
• While 1 kg of Boiled and Drained Frozen Turnips contains 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Boiled and Drained Turnips.
• Both Boiled Turnips and Cooked Frozen Turnips provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Turnips have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Turnips as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Turnips vs Cooked Frozen Turnips:

• 1 kg of Boiled and Drained Frozen Turnips contains 31.5 times more Copper, 5.4 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese and 2.3 times more Sodium than Boiled and Drained Turnips.
• Both Boiled Turnips and Cooked Frozen Turnips contain similar levels of Calcium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Turnips lack sufficient amounts of Copper
• Both Boiled and Drained Turnips as well as Boiled and Drained Frozen Turnips lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Turnips has 1.3 times more Sugars than Cooked Frozen Turnips.
• While 1 kg of Boiled and Drained Frozen Turnips contains 2.9 times more Omega 3 and 2.2 times more Protein than Boiled and Drained Turnips.
• Both Boiled Turnips and Cooked Frozen Turnips offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Turnips provide inadequate amounts of Protein
• Both Boiled and Drained Turnips as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Energy and Omega 6 in one kilogram.