Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Waxgourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	8.55% 11g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	7.4% 5.35g	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	37% 14g	12% 4.54g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	217% 1955μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	0.35% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	11% 0.15mg	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	37.4% 150μg	4.54% 18μg	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	92% 82.6mg	53% 47.6mg	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	64.4% 9.66mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1569% 1883μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	58% 581mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	11% 0.1mg	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	99% 7.94mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	11% 0.25mg	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	20.7% 145mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	0.67% 22.7mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 413g	11.8% 436g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Waxgourd with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens And Turnips with Salt versus 1 lb of Boiled Waxgourd with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 1 pound of Cooked Frozen Turnip Greens And Turnips with Salt has more Vitamin A, 1.5 times more Vitamin B1, 65 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9, 1.7 times more Vitamin C, 26.6 times more Vitamin E and 148.3 times more Vitamin K than Boiled Waxgourd with Salt.
• While 1 lb of Boiled and Drained Waxgourd with Salt contains 1.5 times more Vitamin B5 than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• 1 pound of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• 1 pound of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 1 pound of Cooked Frozen Turnip Greens And Turnips with Salt has 7.1 times more Calcium, 6 times more Copper, 4.6 times more Iron, 2.4 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 43.2 times more Potassium and 5.5 times more Selenium than Boiled Waxgourd with Salt.
• While 1 lb of Boiled and Drained Waxgourd with Salt contains 1.3 times more Sodium and 1.6 times more Zinc than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Boiled Waxgourd with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Waxgourd with Salt lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens And Turnips with Salt has 1.9 times more Carbohydrate, 3.1 times more Fiber and 7.5 times more Protein than Boiled Waxgourd with Salt.
• 1 pound of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Waxgourd with Salt provide inadequate amounts of Energy and Omega 6 in one pound.