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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Vinespinach	31%	11%	58%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Vinespinach	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	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	37% 14g	NA	38g per day for Men 19-50 years
Protein	24.2% 13.6g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Vinespinach	Recommended Dietary Allowance
Vitamin A	217% 1955μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	83.7% 1.1mg	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	159% 635μg	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	514% 463mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1569% 1883μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Vinespinach	Recommended Dietary Allowance
Calcium	58% 581mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	54% 0.49mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	145% 3.33mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11% 413g	11.4% 422g	3700g per day for Men 19-50 years

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

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

• 1 lb of Raw Vinespinach contains 2.4 times more Vitamin B2, 3.6 times more Vitamin B6, 4.2 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Vinespinach provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per one pound.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Vinespinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 1.2 times more Copper, 1.5 times more Iron and 1.4 times more Selenium than Vinespinach.
• While 1 lb of Raw Vinespinach contains 2.7 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Vinespinach contain similar levels of Calcium, Zinc and Water per one pound.
• 1 pound of Vinespinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 1.4 times more Carbohydrate and 1.7 times more Protein than Vinespinach.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Vinespinach provide inadequate amounts of Energy in one pound.