Comparing Nutrients in 300 calories Boiled Carrots VS Turnips

Weight per 300 calories

• Boiled Carrots: 857g
• Turnips: 1071g

Boiled Carrots have 1.3 times more energy per 100g than Turnips. It has low energy density when compared to other foods. Raw Turnips having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Turnips?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Turnips	12%	3%	85%

Macro Nutrients

	Boiled Carrots	Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.76% 0.13g	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	53% 69g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	56% 40.7g	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	50.8% 19.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Turnips	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	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	74% 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	40% 161μg	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	250% 225mg	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	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0.89% 1.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Turnips	Recommended Dietary Allowance
Calcium	25.7% 257mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	101% 0.91mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	62.4% 1.44mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	48% 718mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	21% 773g	26.6% 984g	3700g per day for Men 19-50 years

Boiled Carrots VS Turnips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Turnips?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Turnips:

• 300 calories of Boiled Carrots have more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 27.5 times more Vitamin E and 109.6 times more Vitamin K than Turnips.
• While 300 kcal of Raw Turnips contain 1.3 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Turnips provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Raw Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Turnips:

• 300 kcal of Raw Turnips contain 1.3 times more Calcium, 6.3 times more Copper, 1.4 times more Magnesium, 1.4 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.
• Both Boiled Carrots and Turnips contain similar levels of Iron, Manganese, Phosphorus, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.3 times more Fiber than Turnips.
• While 300 kcal of Raw Turnips contain 50 times more Omega 3, 1.4 times more Sugars and 1.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Turnips offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Raw Turnips provide inadequate amounts of Omega 6 in 300 calories.