Comparing Nutrients in 300 calories Boiled Turnip Greens with Salt VS Cooked Frozen Turnip Greens with Salt

Weight per 300 calories

• Boiled Turnip Greens with Salt: 1500g
• Cooked Frozen Turnip Greens with Salt: 1035g

Boiled Frozen Turnip Greens, drained with Salt have 1.5 times more energy per unit of mass than Boiled and Drained Turnip Greens with Salt, which is very low in comparison to other foods. Boiled Turnip Greens with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Turnip Greens with Salt or Cooked Frozen Turnip Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	4.48% 4.34g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	11% 7.95g	10.7% 7.76g	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	138% 52.5g	93% 35g	38g per day for Men 19-50 years
Protein	30.5% 17g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	635% 5715μg	618% 5566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	53.3% 0.69mg	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	443% 1770μg	101% 403μg	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	457% 411mg	251% 226mg	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	188% 28mg	183% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	4473% 5368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	206% 2055mg	157% 1572mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	172% 1.55mg	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	150% 12mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	214% 4.9mg	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	62% 435mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	89.6% 3045mg	68% 2317mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	265% 3975mg	173% 2597mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	38.6% 4.24mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	25.3% 935g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Turnip Greens with Salt vs Cooked Frozen Turnip Greens with Salt:

• Boiled and Drained Turnip Greens with Salt have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.8 times more Vitamin B5, 3.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Frozen Turnip Greens, drained with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens, drained with Salt have similar amounts of Vitamin A, Vitamin E and Vitamin K per 300 kcal.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Turnip Greens with Salt vs Cooked Frozen Turnip Greens with Salt:

• Boiled and Drained Turnip Greens with Salt have 1.3 times more Calcium, 2.4 times more Copper, 1.2 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Sodium and 1.5 times more Water than Boiled Frozen Turnip Greens, drained with Salt.
• While Boiled Frozen Turnip Greens, drained with Salt contain 1.7 times more Iron and 2 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens, drained with Salt have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Turnip Greens with Salt have 1.3 times more Carbohydrate and 1.5 times more Fiber than Boiled Frozen Turnip Greens, drained with Salt.
• While Boiled Frozen Turnip Greens, drained with Salt contain 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.3 times more Omega 6 and 2 times more Protein than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens, drained with Salt have similar amounts of Energy and Sugars per 300 kcal.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.