Comparing Nutrients in 1 kilogram Boiled Turnips VS Frozen Turnips

Macros Ratio

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

Macro Nutrients

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Energy	7.6% 220kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.1% 0.19g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	41.2% 30g	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	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	47.4% 18g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	37% 0.48mg	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	49% 44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Calcium	33% 330mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	50% 0.45mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	31% 0.71mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25.3% 936g	26% 957g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnips have 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 1.3 times more Vitamin B3 than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Turnips have 1.4 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 22.5 times more Copper, 3.9 times more Iron and 1.6 times more Sodium than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Magnesium, Manganese, Zinc and Water per 1 kg.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Turnips have 1.7 times more Carbohydrate than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 2 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.