Comparing Nutrients in 300 calories Boiled Turnips with Salt VS Boiled Carrots

Weight per 300 calories

• Boiled Turnips with Salt: 1364g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 1.6 times more energy per unit of mass than Boiled and Drained Turnips with Salt, which is low in comparison to other foods. Boiled Turnips with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Turnips with Salt or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips with Salt	12%	3%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Turnips with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	54% 70.5g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	71.8% 27.3g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	101% 1.3mg	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	30.7% 123μg	30% 120μg	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	176% 158mg	34.3% 31mg	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	1.8% 0.27mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.36μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	30% 300mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	37.5% 3mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	57.8% 1.33mg	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	37% 259mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	54% 1841mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	260% 3900mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	21% 773g	3700g per day for Men 19-50 years

Boiled Turnips With Salt VS Boiled Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Turnips with Salt or Boiled Carrots?

Lets compare vitamin content per 300 calories of Boiled Turnips with Salt vs Boiled Carrots:

• 300 calories of Boiled Turnips with Salt have 5.1 times more Vitamin C than Boiled Carrots.
• While 300 kcal of Boiled and Drained Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 32.4 times more Vitamin E and 86.1 times more Vitamin K than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Boiled Carrots provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Turnips with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Turnips with Salt vs Boiled Carrots:

• 300 calories of Boiled Turnips with Salt have 6 times more Copper, 1.3 times more Magnesium, 1.4 times more Selenium, 7.8 times more Sodium, 1.6 times more Zinc and 1.7 times more Water than Boiled Carrots.
• Both Boiled Turnips with Salt and Boiled Carrots contain similar levels of Calcium, Iron, Manganese, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Turnips with Salt have 50.9 times more Omega 3, 1.4 times more Sugars and 1.5 times more Protein than Boiled Carrots.
• Both Boiled Turnips with Salt and Boiled Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnips with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Omega 6 in 300 calories.