Comparing Nutrients in 1 pound Boiled Turnip Greens VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Energy	3.13% 91kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	25% 32.3g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	5.07% 3.67g	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	1.8% 1.3g	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	% 2.36g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	38% 14.5g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Vitamin A	192% 1728μg	292% 2626μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	92% 1.2mg	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	134% 535μg	220% 880μg	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	138% 124mg	302% 272mg	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	57% 8.53mg	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1390% 1667μg	949% 1139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Calcium	62% 621mg	86% 862mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	176% 1.6mg	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	45.4% 3.63mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	92% 2.1mg	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	18.8% 132mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens VS Turnip Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Turnip Greens versus 1 lb of Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Turnip Greens vs Turnip Greens:

• 1 pound of Boiled Turnip Greens has 1.5 times more Vitamin K than Turnip Greens.
• While 1 lb of Raw Turnip Greens contains 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Turnip Greens vs Turnip Greens:

• 1 lb of Raw Turnip Greens contains 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.4 times more Sodium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens contain similar levels of Water per one pound.
• 1 pound of Boiled Turnip Greens lack sufficient amounts of Selenium
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Turnip Greens contains 1.3 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens offer comparable quantities of Fiber per one pound.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in one pound.