Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens And Turnips VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	5.47% 159kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	19.5% 14g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	217% 1955μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	26% 0.34mg	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	21.5% 86μg	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	16% 14.5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1569% 1883μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	58% 581mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	42% 0.38mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	74.7% 1.7mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 413g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Cooked Frozen Mixed Vegetables per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens And Turnips versus 1 lb of Cooked Frozen Mixed Vegetables 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 vs Cooked Frozen Mixed Vegetables:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 2 times more Vitamin A, 1.7 times more Vitamin B9, 5.7 times more Vitamin C, 5.6 times more Vitamin E and 17.7 times more Vitamin K than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens And Turnips vs Cooked Frozen Mixed Vegetables:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 5.1 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.3 times more Potassium and 3.7 times more Selenium than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.6 times more Phosphorus, 1.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Cooked Frozen Mixed Vegetables contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 6 times more Omega 3 than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.9 times more Energy, 2.7 times more Carbohydrate, 2.9 times more Sugars and 1.4 times more Fiber than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Cooked Frozen Mixed Vegetables offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• 1 pound of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in one pound.