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

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	5% 145kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.36% 0.23g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	4.7% 3.4g	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	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	292% 2626μg	271% 2440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	23.4% 0.3mg	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	44.2% 177μg	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	110% 99mg	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	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	949% 1139μg	1961% 2354μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	86% 862mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	75.6% 0.68mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	94% 2.15mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Turnip Greens has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin B6, 5 times more Vitamin B9 and 2.8 times more Vitamin C than Cooked Frozen Turnip Greens.
• While 1 lb of Boiled and Drained Frozen Turnip Greens contains 2.1 times more Vitamin K than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens provide similar amounts of Vitamin A and Vitamin E per one pound.
• 1 pound of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Turnip Greens has 1.3 times more Calcium, 2.3 times more Copper, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Sodium than Cooked Frozen Turnip Greens.
• While 1 lb of Boiled and Drained Frozen Turnip Greens contains 1.8 times more Iron and 2.2 times more Zinc than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens contain similar levels of Magnesium, Manganese, Selenium and Water per one pound.
• 1 pound of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

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