Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Turnips	Navel Oranges	Recommended Dietary Allowance
Energy	7.93% 230kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	96% 125g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	58% 22g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Navel Oranges	Recommended Dietary Allowance
Calcium	32% 320mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25.3% 936g	23.2% 860g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnips have 1.3 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 4.3 times more Vitamin B9, 15.2 times more Vitamin C and 7.5 times more Vitamin E than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Turnips vs Navel Oranges:

• Boiled and Drained Frozen Turnips have 1.6 times more Copper, 7.5 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, more Selenium, 36 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Calcium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Navel Oranges have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnips have 10.4 times more Omega 3 and 1.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Energy, 2.9 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.