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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Cooked Frozen Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1% 0.17g	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	13% 16.6g	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	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	271% 2440μg	156% 1402μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	35% 0.45mg	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	84% 336μg	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	135% 122mg	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	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	69% 689mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	28.7% 0.26mg	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	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	72.8% 1.67mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	24.5% 835mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 410g	11.4% 422g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Frozen Turnip Greens has 1.7 times more Vitamin A, 1.2 times more Vitamin B1 and 1.2 times more Vitamin B3 than Frozen Turnip Greens.
• While 1 lb of Frozen Turnip Greens, Unprepared contains 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Frozen Turnip Greens provide similar amounts of Vitamin B2 and Vitamin C 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 Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Turnip Greens has 1.3 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Selenium and 2.4 times more Zinc than Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Frozen Turnip Greens contain similar levels of Magnesium and Water per one pound.
• 1 pound of Frozen Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens has 1.4 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.