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

Weight per 300 calories

• Turnip Greens: 938g
• Cooked Frozen Turnip Greens: 1035g

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

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

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	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	2.9% 2.8g	4.48% 4.34g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	49.2% 0.79g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	51.4% 67g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	3.75% 2.7g	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	% 4.88g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	93% 35g	38g per day for Men 19-50 years
Protein	25% 14g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	603% 5428μg	618% 5566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.94mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.3% 3.56mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	455% 1819μg	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	625% 563mg	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	179% 27mg	183% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2353μg	4473% 5368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	178% 1781mg	157% 1572mg	1000mg per day for Men 19-50 years
Copper	365% 3.3mg	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	129% 10.3mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	69% 291mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	56.3% 394mg	50.2% 352mg	700mg per day for Men 19-50 years
Potassium	81.6% 2775mg	68% 2317mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	16% 1.8mg	38.6% 4.24mg	11mg per day for Men 19-50 years
Water	22.7% 841g	25.3% 935g	3700g per day for Men 19-50 years

Turnip Greens VS Cooked Frozen Turnip Greens Nutrients Per 300 Kcal

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

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

• 300 calories of Turnip Greens have 1.2 times more Vitamin B2, 5 times more Vitamin B5, 3.6 times more Vitamin B6, 4.5 times more Vitamin B9 and 2.5 times more Vitamin C than Cooked Frozen Turnip Greens.
• While 300 kcal of Boiled and Drained Frozen Turnip Greens contain 2.3 times more Vitamin K than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E per 300 calories.
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Turnip Greens have 2.1 times more Copper and 2.4 times more Sodium than Cooked Frozen Turnip Greens.
• While 300 kcal of Boiled and Drained Frozen Turnip Greens contain 1.9 times more Iron and 2.4 times more Zinc than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Turnip Greens have 1.3 times more Carbohydrate than Cooked Frozen Turnip Greens.
• While 300 kcal of Boiled and Drained Frozen Turnip Greens contain 1.6 times more Omega 3 and 2.5 times more Protein than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens offer comparable quantities of Energy, Sugars and Fiber per 300 calories.
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Omega 6 in 300 calories.