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

Weight per 300 calories

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

Boiled and Drained Frozen Turnip Greens have 1.3 times more energy per unit of mass than Frozen Turnip Greens, Unprepared, which is very low in comparison to other foods. Frozen Turnip Greens having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	4.48% 4.34g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	3.05% 0.52g	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	38.5% 50g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	NA	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	89.7% 34g	93% 35g	38g per day for Men 19-50 years
Protein	60% 33.7g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	468% 4214μg	618% 5566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	252% 1009μg	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	406% 365mg	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	NA	183% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4473% 5368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	161% 1609mg	157% 1572mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	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	257% 20.6mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	87.7% 368mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	52.6% 368mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	73.8% 2509mg	68% 2317mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	38.6% 4.24mg	11mg per day for Men 19-50 years
Water	34.2% 1267g	25.3% 935g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens, Unprepared have 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.
• While Boiled and Drained Frozen Turnip Greens contain 1.3 times more Vitamin A than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

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

Comparison of macro-nutrients per 300 calories:

Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of macro-nutrients per 300 kcal
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.