Comparing Nutrients in 1 pound Frozen Turnips VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	5.07% 3.67g	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	1.8% 1.3g	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	% 2.36g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	38% 14.5g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	292% 2626μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	92% 1.2mg	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	220% 880μg	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	22% 20mg	302% 272mg	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	NA	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	949% 1139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Calcium	10.4% 104mg	86% 862mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	176% 1.6mg	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	39.7% 3.18mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	92% 2.1mg	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	13% 91mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens contain 579 times more Vitamin A, 2.3 times more Vitamin B1, 5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 5.5 times more Vitamin B6, 24.3 times more Vitamin B9 and 13.6 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Turnip Greens contain 8.3 times more Calcium, 7.8 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 6.6 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium, 3 times more Selenium, 1.6 times more Sodium and 1.4 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Raw Turnip Greens have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Turnip Greens contain 2 times more Energy, 1.3 times more Omega 3, 2.4 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.