Comparing Nutrients in 1 kilogram Cooked Frozen Turnips with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips with Salt	26%	9%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Turnips with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	NA	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	201% 262g	130g per day for Men 19-50 years
Sugars	24% 17.3g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	NA	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	20% 80μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.3% 39mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Cooked Frozen Turnips with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	NA	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	123% 9.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	NA	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	181% 2720mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	25.3% 936g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnips with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnips with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Turnips with Salt has 2.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Frozen Turnips with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Turnips with Salt has 2.1 times more Calcium, 2 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.5 times more Potassium than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnips with Salt has 2.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 6 times more Energy, 7 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Boiled Frozen Turnips, drained with Salt.
• 1 kilogram of Cooked Frozen Turnips with Salt provide inadequate amounts of Energy