Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	27% 15g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	271% 2440μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	69% 689mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	NA	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	30% 1016mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	NA	11mg per day for Men 19-50 years
Water	11% 410g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Frozen Turnip Greens has 12.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Turnip Greens has 10.1 times more Calcium, 3.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2 times more Potassium and 19.9 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens has 1.3 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.4 times more Energy and 5.3 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Cooked Frozen Turnip Greens provide inadequate amounts of Energy