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

Weight per 300 calories

• Cooked Frozen Turnip Greens: 1035g
• Frozen Turnip Greens: 1364g

Cooked Frozen Turnip Greens have 1.3 times more energy per 100g than Frozen Turnip Greens. It has very low energy density when compared to other foods. Frozen Turnip Greens, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Cooked Frozen Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.48% 4.34g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	39.6% 51.5g	38.5% 50g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	93% 35g	89.7% 34g	38g per day for Men 19-50 years
Protein	62% 34.7g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	618% 5566μg	468% 4214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	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	101% 403μg	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	251% 226mg	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	183% 27.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4473% 5368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	157% 1572mg	161% 1609mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	251% 20mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	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	50.2% 352mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	68% 2317mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.3% 935g	34.2% 1267g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens VS Frozen Turnip Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Frozen Turnip Greens?

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

• 300 calories of Cooked Frozen Turnip Greens have 1.3 times more Vitamin A than Frozen Turnip Greens.
• While 300 kcal of Frozen Turnip Greens, Unprepared contain 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Frozen Turnip Greens provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• Both Boiled and Drained Frozen Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Frozen Turnip Greens have 2 times more Copper and 1.8 times more Zinc than Frozen Turnip Greens.
• While 300 kcal of Frozen Turnip Greens, Unprepared contain 1.4 times more Magnesium and 1.4 times more Water than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Frozen Turnip Greens contain similar levels of Calcium, Iron, Manganese, Phosphorus, Potassium, Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Frozen Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Frozen Turnip Greens and Frozen Turnip Greens offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled and Drained Frozen Turnip Greens as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Omega 6 in 300 calories.