Comparing Nutrients in 300 calories Boiled Turnips with Salt VS Cooked Frozen Turnips with Salt

Weight per 300 calories

• Boiled Turnips with Salt: 1364g
• Cooked Frozen Turnips with Salt: 1429g

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

Which food has more nutrients per 300 calories - Boiled Turnips with Salt or Cooked Frozen Turnips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips with Salt	12%	3%	85%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Boiled Turnips with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	3.53% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	41% 53.3g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	34% 24.7g	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	71.8% 27.3g	75% 28.6g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	73.6% 0.96mg	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	28.6% 114μg	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	62% 55.7mg	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	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.36μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	100% 0.9mg	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	37.5% 3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	62% 1.43mg	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	53% 371mg	700mg per day for Men 19-50 years
Potassium	54% 1841mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	260% 3900mg	259% 3886mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	36% 1337g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnips with Salt have 2.8 times more Vitamin C than Boiled Frozen Turnips, drained with Salt.
• While Boiled Frozen Turnips, drained with Salt contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B3 than Boiled and Drained Turnips with Salt.
• Both Boiled and Drained Turnips with Salt and Boiled Frozen Turnips, drained with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

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

• Boiled Frozen Turnips, drained with Salt contain 1.5 times more Calcium, 4.7 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Turnips with Salt.
• Both Boiled and Drained Turnips with Salt and Boiled Frozen Turnips, drained with Salt have similar amounts of Copper, Manganese, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Turnips with Salt have 1.3 times more Carbohydrate and 1.6 times more Sugars than Boiled Frozen Turnips, drained with Salt.
• While Boiled Frozen Turnips, drained with Salt contain 3.1 times more Fat, 3.1 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Turnips with Salt.
• Both Boiled and Drained Turnips with Salt and Boiled Frozen Turnips, drained with Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.