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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Turnip Greens	Potato Skin	Recommended Dietary Allowance
Energy	4.54% 132kcal	9.07% 263kcal	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	43.4% 56.4g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	27% 15g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	27.4% 1.37mg	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	19.3% 77μg	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	57.5% 51.7mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	69% 689mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	119% 2.73mg	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	22% 154mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	55% 1873mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 410g	10.2% 378g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens versus 1 lb of 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 Potato Skin:

• 1 pound of Cooked Frozen Turnip Greens has more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9 and 1.9 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.2 times more Vitamin B3, 4.4 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 Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Turnip Greens has 5.1 times more Calcium and 4 times more Selenium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.8 times more Copper, 1.7 times more Iron, 1.3 times more Manganese and 1.8 times more Potassium than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Potato Skin contain similar levels of Magnesium, Phosphorus, Zinc and Water per one pound.
• 1 pound of 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, 1.4 times more Fiber and 1.3 times more Protein than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Cooked Frozen Turnip Greens provide inadequate amounts of Energy
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.