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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.75% 0.13g	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	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	3.3% 2.4g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	27% 15g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	271% 2440μg	192% 1728μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	63% 0.82mg	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	134% 535μg	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	138% 124mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	1390% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	69% 689mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	128% 1.15mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	66.5% 1.53mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 410g	11.4% 423g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Frozen Turnip Greens has 1.4 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 4 times more Vitamin B5, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Turnip Greens has 2.4 times more Iron, 1.4 times more Manganese, 1.3 times more Selenium and 2.9 times more Zinc than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 1.7 times more Copper than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens has 1.9 times more Omega 3 and 2.9 times more Protein than Boiled Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in one pound.