Comparing Nutrients in 1 pound Turnip Greens VS Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	5% 145kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	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	1.8% 1.3g	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	% 2.36g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	12% 6.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	292% 2626μg	154% 1383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	26% 0.34mg	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	220% 880μg	46.5% 186μg	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	302% 272mg	130% 117mg	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	86.5% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	949% 1139μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	86% 862mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	25.7% 0.23mg	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	62.4% 5mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	43.4% 1mg	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	27.2% 191mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	11% 372mg	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	12% 181mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11% 407g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnip Greens VS Frozen Turnip Greens And Turnips per 1 lb

Compare the macro and micronutrient content in 1 lb of Turnip Greens versus 1 lb of Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Turnip Greens vs Frozen Turnip Greens And Turnips:

• 1 pound of Turnip Greens has 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.3 times more Vitamin C than Frozen Turnip Greens And Turnips.
• Both Turnip Greens and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B2 per one pound.
• Both Raw Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Turnip Greens vs Frozen Turnip Greens And Turnips:

• 1 pound of Turnip Greens has 1.7 times more Calcium, 6.9 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 3.6 times more Potassium, 1.3 times more Selenium and 2.2 times more Sodium than Frozen Turnip Greens And Turnips.
• While 1 lb of Frozen Turnip Greens And Turnips, Unprepared contains 1.5 times more Iron than Raw Turnip Greens.
• Both Turnip Greens and Frozen Turnip Greens And Turnips contain similar levels of Water per one pound.
• 1 pound of Frozen Turnip Greens And Turnips lack sufficient amounts of Selenium
• Both Raw Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Turnip Greens has 1.3 times more Omega 3, 2.1 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens And Turnips.
• While 1 lb of Frozen Turnip Greens And Turnips, Unprepared contains 1.6 times more Protein than Raw Turnip Greens.
• Both Raw Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.