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

Macros Ratio

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

Macro Nutrients

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	13% 16.6g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	20% 11.2g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	156% 1402μg	192% 1728μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	84% 336μg	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	135% 122mg	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	NA	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1390% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	53.5% 535mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	85.6% 6.85mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	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	17.5% 122mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 423g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Turnip Greens has 1.3 times more Vitamin B2 than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C per one pound.
• Both Frozen Turnip Greens, Unprepared 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 Frozen Turnip Greens vs Boiled Turnip Greens:

• 1 pound of Frozen Turnip Greens has 1.9 times more Iron and 1.2 times more Magnesium than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 4.4 times more Copper than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Water per one pound.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Turnip Greens has 1.4 times more Omega 3 and 2.2 times more Protein than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 1.4 times more Fiber than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens offer comparable quantities of Carbohydrate per one pound.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in one pound.