Comparing Nutrients in 1 pound Boiled Turnips VS Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	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	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.48% 1.36mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	16.7% 0.22mg	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	10.2% 41μg	9.07% 36.3μg	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	58.5% 52.6mg	22% 20mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Calcium	15% 150mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	22.7% 0.2mg	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	10.2% 0.82mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14% 0.32mg	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% 118mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.7% 434g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Turnips vs Frozen Turnips:

• Boiled and Drained Turnips have 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 1.3 times more Vitamin B3 than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Turnips vs Frozen Turnips:

• Boiled and Drained Turnips have 1.4 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 22.5 times more Copper, 3.9 times more Iron and 1.6 times more Sodium than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Magnesium, Manganese, Zinc and Water per 1 lb.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Turnips have 1.7 times more Carbohydrate than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 2 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.