Comparing Nutrients in 1 pound Cooked Frozen Turnips with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips with Salt	26%	9%	65%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Frozen Turnips with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.3% 95kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	81.4% 106g	130g per day for Men 19-50 years
Sugars	11% 7.85g	66% 48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	68% 26g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	192% 2.5mg	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	9.07% 36.3μg	269% 1075μg	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	19.7% 17.7mg	13.6% 12.2mg	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	692% 104mg	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

	Cooked Frozen Turnips with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14.5% 145mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	805% 7.24mg	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	55.6% 4.45mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	82.3% 1234mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	202% 22mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnips with Salt VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnips with Salt versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Turnips with Salt vs Sunflower Seed Butter:

• 1 pound of Cooked Frozen Turnips with Salt has 1.4 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B1, 5.8 times more Vitamin B2, 12 times more Vitamin B3, 8.3 times more Vitamin B5, 8.2 times more Vitamin B6, 29.6 times more Vitamin B9 and 1144.5 times more Vitamin E than Boiled Frozen Turnips, drained with Salt.
• 1 pound of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin E
• Both Boiled Frozen Turnips, drained with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnips with Salt vs Sunflower Seed Butter:

• 1 pound of Cooked Frozen Turnips with Salt has 90.7 times more Sodium and 151 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2 times more Calcium, 25.3 times more Copper, 4.2 times more Iron, 22.2 times more Magnesium, 20.7 times more Manganese, 25.6 times more Phosphorus, 3.2 times more Potassium, 174 times more Selenium and 24.5 times more Zinc than Boiled Frozen Turnips, drained with Salt.
• 1 pound of Cooked Frozen Turnips with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnips with Salt has 1.9 times more Omega 3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 29.4 times more Energy, 230 times more Fat, 187.1 times more Saturated Fat, 347.7 times more Omega 6, 6.3 times more Carbohydrate, 6.1 times more Sugars, 2.9 times more Fiber and 11.3 times more Protein than Boiled Frozen Turnips, drained with Salt.
• 1 pound of Cooked Frozen Turnips with Salt provide inadequate amounts of Energy and Omega 6