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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips with Salt	26%	9%	65%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Cooked Frozen Turnips with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2.7% 0.46g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	13% 9.5g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	16.6% 0.83mg	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	20% 80μg	82.5% 330μg	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	43.3% 39mg	202% 182mg	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	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	148% 1.33mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	174% 4mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	181% 2720mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	25.3% 936g	24.6% 910g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Turnips with Salt versus 1 kg of Cooked Frozen Turnip Greens And Turnips 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 Cooked Frozen Turnip Greens And Turnips with Salt:

• 1 kilogram of Cooked Frozen Turnips with Salt has 1.7 times more Vitamin B5 than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 kg of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B9, 4.7 times more Vitamin C, 106.5 times more Vitamin E and 4151 times more Vitamin K than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Cooked Frozen Turnip Greens And Turnips with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 4 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 1.8 times more Selenium and 1.9 times more Zinc than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Cooked Frozen Turnip Greens And Turnips with Salt contain similar levels of Phosphorus, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Turnips with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnips with Salt has 1.8 times more Sugars than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 1 kg of Boiled Frozen Turnip Greens And Turnips, drained with Salt contains 1.3 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Cooked Frozen Turnip Greens And Turnips with Salt offer comparable quantities of Omega 3 per one kilogram.
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.