Comparing Nutrients in 1 pound Turnips VS Frozen Turnips

Macros Ratio

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

Macro Nutrients

	Turnips	Frozen Turnips	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	22.4% 29g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	17% 68μg	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	106% 95mg	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	0.91% 0.14mg	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

	Turnips	Frozen Turnips	Recommended Dietary Allowance
Calcium	13.6% 136mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	17% 1.36mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	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	17.5% 122mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.3% 417g	11.7% 434g	3700g per day for Men 19-50 years

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

• Raw Turnips have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.8 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Raw Turnips and Frozen Turnips, Unprepared have similar amounts of Vitamin B3 per 1 lb.
• Both Raw 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 Turnips vs Frozen Turnips:

• Raw Turnips have 1.3 times more Calcium, 1.9 times more Copper, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium, 2.7 times more Sodium and 1.9 times more Zinc than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 2.3 times more Iron than Raw Turnips.
• Both Raw Turnips and Frozen Turnips, Unprepared have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Turnips have 2.2 times more Carbohydrate than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 1.6 times more Omega 3 than Raw Turnips.
• Both Raw Turnips and Frozen Turnips, Unprepared have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.