Comparing Nutrients in 1 pound Turnip Greens VS Frozen Turnip Greens

Macros Ratio

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

Macro Nutrients

	Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	5% 145kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	25% 32.3g	13% 16.6g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	292% 2626μg	156% 1402μg	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	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	220% 880μg	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	302% 272mg	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	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	Recommended Dietary Allowance
Calcium	86% 862mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	62.4% 5mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	27.2% 191mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	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	12% 181mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 407g	11.4% 422g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens have 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Turnip Greens, Unprepared.
• Both Raw Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Turnip Greens have 1.6 times more Calcium, 6.1 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 3.3 times more Sodium than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 1.4 times more Iron than Raw Turnip Greens.
• Both Raw Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Turnip Greens have 1.5 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 1.6 times more Protein than Raw Turnip Greens.
• Both Raw Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Omega 3 per 1 lb.
• Both Raw Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.