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

Weight per 300 calories

• Cooked Frozen Turnips: 1304g
• Boiled Turnip Greens: 1500g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Cooked Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	76.6% 1.23g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	11% 7.95g	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	68.6% 26g	138% 52.5g	38g per day for Men 19-50 years
Protein	35.6% 20g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	635% 5715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	38.5% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.2% 0.87mg	208% 2.7mg	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	26% 104μg	443% 1770μg	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	56.5% 51mg	457% 411mg	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	1.74% 0.26mg	188% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	4595% 5514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	41.7% 417mg	206% 2055mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	422% 3.8mg	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	160% 12.8mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	220% 5.06mg	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	48.4% 339mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	70% 2374mg	89.6% 3045mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	33% 1221g	37.8% 1398g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnip Greens contain more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 17 times more Vitamin B9, 8.1 times more Vitamin C, 108.1 times more Vitamin E and 4227.4 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Boiled and Drained Turnip Greens have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Frozen Turnips as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Turnips have 1.2 times more Zinc than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 4.9 times more Calcium, 4.6 times more Copper, 1.8 times more Magnesium, 3.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Boiled and Drained Turnip Greens have similar amounts of Iron, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Turnips have 1.3 times more Omega 3 and 3.9 times more Sugars than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 2 times more Fiber than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Boiled and Drained Turnip Greens have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Frozen Turnips as well as Boiled and Drained Turnip Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.