Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Cooked Frozen Turnip Greens	Boiled Potato Skin	Recommended Dietary Allowance
Energy	4.54% 132kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	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	17.4% 22.6g	60% 78g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	40.6% 15.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	27% 15g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	271% 2440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	83.4% 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	44.2% 177μg	11.3% 45.4μg	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	26.2% 23.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	69% 689mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	443% 4mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	264% 6.07mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	18% 2mg	11mg per day for Men 19-50 years
Water	11% 410g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens VS Boiled Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Turnip Greens vs Boiled Potato Skin:

• 1 pound of Cooked Frozen Turnip Greens has more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2.6 times more Vitamin B3, 5.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• 1 pound of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens vs Boiled Potato Skin:

• 1 pound of Cooked Frozen Turnip Greens has 3.4 times more Calcium and 4 times more Selenium than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 5.9 times more Copper, 3.1 times more Iron, 2.8 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Potato Skin contain similar levels of Magnesium, Zinc and Water per one pound.
• 1 pound of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens has 11.9 times more Omega 3 than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 2.7 times more Energy and 3.5 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Potato Skin offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Frozen Turnip Greens provide inadequate amounts of Energy
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one pound.