Comparing Nutrients in 300 calories Boiled Turnip Greens VS Frozen Turnip Greens

Weight per 300 calories

• Boiled Turnip Greens: 1500g
• Frozen Turnip Greens: 1364g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Boiled Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.05% 0.52g	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	38.5% 50g	130g per day for Men 19-50 years
Sugars	11% 7.95g	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	138% 52.5g	89.7% 34g	38g per day for Men 19-50 years
Protein	30.5% 17g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	635% 5715μg	468% 4214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	105% 1.36mg	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	252% 1009μg	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	406% 365mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	206% 2055mg	161% 1609mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	86.4% 0.78mg	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	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	219% 5.03mg	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	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	89.6% 3045mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	34.2% 1267g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnip Greens have 1.4 times more Vitamin A, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
• Both Boiled and Drained Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 300 kcal.
• Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Turnip Greens have 1.3 times more Calcium, 4.9 times more Copper, 1.2 times more Potassium and 2.7 times more Sodium than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 1.7 times more Iron than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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