Comparing Nutrients in 1 kilogram Turnips VS Frozen Turnips

Macros Ratio

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

Macro Nutrients

	Turnips	Frozen Turnips	Recommended Dietary Allowance
Energy	9.66% 280kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	49.5% 64.3g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	16% 9g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	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	33.3% 0.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	37.5% 150μg	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	233% 210mg	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	2% 0.3mg	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

	Turnips	Frozen Turnips	Recommended Dietary Allowance
Calcium	30% 300mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	37.5% 3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	38.6% 270mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 919g	26% 957g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnips VS Frozen Turnips per 1 kg

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

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

• 1 kilogram of Turnips has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.8 times more Vitamin C than Frozen Turnips.
• Both Turnips and Frozen Turnips provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Turnips have insufficient amounts of Vitamin B2
• Both Raw Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Turnips vs Frozen Turnips:

• 1 kilogram of Turnips has 1.3 times more Calcium, 1.9 times more Copper, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Sodium and 1.9 times more Zinc than Frozen Turnips.
• While 1 kg of Frozen Turnips, Unprepared contains 2.3 times more Iron than Raw Turnips.
• Both Turnips and Frozen Turnips contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Frozen Turnips lack sufficient amounts of Zinc
• Both Raw Turnips as well as Frozen Turnips, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Turnips has 2.2 times more Carbohydrate than Frozen Turnips.
• While 1 kg of Frozen Turnips, Unprepared contains 1.6 times more Omega 3 than Raw Turnips.
• Both Turnips and Frozen Turnips offer comparable quantities of Fiber per one kilogram.
• Both Raw Turnips as well as Frozen Turnips, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.