Comparing Nutrients in 300 calories Boiled Carrots VS Cooked Frozen Turnips with Salt

Weight per 300 calories

• Boiled Carrots: 857g
• Cooked Frozen Turnips with Salt: 1429g

Boiled Carrots have 1.7 times more energy per 100g than Cooked Frozen Turnips with Salt. It has low energy density when compared to other foods. Boiled Frozen Turnips, drained with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Cooked Frozen Turnips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Boiled Carrots	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.53% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	34% 24.7g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	75% 28.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	73.6% 0.96mg	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	30% 120μg	28.6% 114μg	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	34.3% 31mg	62% 55.7mg	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	59% 8.83mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	25.7% 257mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	62% 1.43mg	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	36.7% 257mg	53% 371mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	259% 3886mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	21% 773g	36% 1337g	3700g per day for Men 19-50 years

Boiled Carrots VS Cooked Frozen Turnips With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Cooked Frozen Turnips with Salt?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Cooked Frozen Turnips with Salt:

• 300 calories of Boiled Carrots have more Vitamin A, 1.4 times more Vitamin B6, 30.9 times more Vitamin E and 82.2 times more Vitamin K than Cooked Frozen Turnips with Salt.
• While 300 kcal of Boiled Frozen Turnips, drained with Salt contain 1.4 times more Vitamin B3 and 1.8 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Cooked Frozen Turnips with Salt:

• 300 kcal of Boiled Frozen Turnips, drained with Salt contain 1.8 times more Calcium, 6.2 times more Copper, 4.8 times more Iron, 2.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium, 7.8 times more Sodium, 1.7 times more Zinc and 1.7 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Turnips with Salt contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.3 times more Carbohydrate than Cooked Frozen Turnips with Salt.
• While 300 kcal of Boiled Frozen Turnips, drained with Salt contain 156.7 times more Omega 3 and 3.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Turnips with Salt offer comparable quantities of Energy, Sugars and Fiber per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Omega 6 in 300 calories.