Comparing Nutrients in 300 calories Boiled Turnips VS Frozen Turnips

Weight per 300 calories

• Boiled Turnips: 1364g
• Frozen Turnips: 1875g

Boiled Turnips have 1.4 times more energy per 100g than Frozen Turnips. It has very low energy density when compared to other foods. Frozen Turnips, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	42.4% 55g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	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	71.8% 27.3g	89% 33.8g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.1% 18.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	47% 0.56mg	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	47% 7.5mg	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	69.2% 0.9mg	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	37.5% 150μg	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	92% 82.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Calcium	45% 450mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	3.03% 0.027mg	94% 0.84mg	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	30.7% 2.45mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	58% 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	50.6% 355mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	71% 2414mg	75.6% 2569mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	31.3% 469mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	48.5% 1794g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnips have 1.9 times more Vitamin C than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Turnips vs Frozen Turnips:

• Frozen Turnips, Unprepared contain 30.9 times more Copper, 5.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2.8 times more Selenium, 2.1 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Calcium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Turnips have 1.3 times more Carbohydrate than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 2.8 times more Fat, 2.8 times more Omega 3 and 2 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.