Comparing Nutrients in 1 pound Frozen Turnip Greens And Turnips VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.3% 95kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	20% 11g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	154% 1383μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	105% 1.37mg	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	46.5% 186μg	10.2% 41μg	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	130% 117mg	64.5% 58mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	51.7% 517mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	108% 0.98mg	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	92% 7.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	31.8% 0.73mg	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	15.6% 109mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens And Turnips VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Turnip Greens And Turnips versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Turnip Greens And Turnips vs Baked Potato Flesh:

• 1 pound of Frozen Turnip Greens And Turnips has more Vitamin A, 4.2 times more Vitamin B2, 4.6 times more Vitamin B9 and 2 times more Vitamin C than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.4 times more Vitamin B1, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 4.1 times more Vitamin B6 than Frozen Turnip Greens And Turnips, Unprepared.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Turnip Greens And Turnips vs Baked Potato Flesh:

• 1 pound of Frozen Turnip Greens And Turnips has 22.8 times more Calcium, 4.7 times more Iron, 1.4 times more Manganese and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.2 times more Copper, 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.8 times more Potassium and 1.8 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• 1 pound of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Turnip Greens And Turnips has 6.5 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.4 times more Energy and 6.4 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
• 1 pound of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.