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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	5.94% 4.3g	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	40.6% 15.4g	37% 14g	38g per day for Men 19-50 years
Protein	27% 15g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	271% 2440μg	217% 1955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	23.4% 0.3mg	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	44.2% 177μg	37.4% 150μg	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	110% 99mg	92% 82.6mg	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	80.4% 12mg	64.4% 9.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	1569% 1883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	69% 689mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	67% 0.6mg	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	110% 8.8mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	79% 1.8mg	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	22% 154mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 413g	3700g per day for Men 19-50 years

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

• Boiled Frozen Turnip Greens, drained with Salt have 1.2 times more Vitamin A, 1.2 times more Vitamin E and 1.3 times more Vitamin K than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of minerals per 1 lb
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 1.3 times more Sugars than Boiled Frozen Turnip Greens, drained with Salt.
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.