Comparing Nutrients in 1 pound Frozen Turnips VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.75% 0.13g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	14.7% 10.7g	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	21.5% 8.16g	24% 9.07g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	9.07% 36.3μg	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	22% 20mg	19.7% 17.7mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	10.4% 104mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	31.8% 0.29mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.7% 0.45mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11.5% 425g	3700g per day for Men 19-50 years

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

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

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

• Boiled and Drained Frozen Turnips contain 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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