Comparing Nutrients in 300 calories Turnips VS Boiled Turnips

Weight per 300 calories

• Turnips: 1071g
• Boiled Turnips: 1364g

Turnips have 1.3 times more energy per 100g than Boiled Turnips. It has very low energy density when compared to other foods. Boiled and Drained Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	53% 69g	130g per day for Men 19-50 years
Sugars	56% 40.7g	56.2% 40.8g	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	50.8% 19.3g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	25.5% 4.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	70.3% 0.91mg	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	40% 161μg	30.7% 123μg	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	250% 225mg	176% 158mg	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	2.14% 0.32mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	1.14% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Calcium	32% 321mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	3.03% 0.027mg	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	40% 3.2mg	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.44mg	42% 0.97mg	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	41.3% 289mg	50.6% 355mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	71% 2414mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	48% 718mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	26.6% 984g	34.5% 1276g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 300 calories for Turnips vs Boiled Turnips:

• Raw Turnips have 33.4 times more Copper, 1.3 times more Iron, 1.5 times more Manganese, 2.8 times more Selenium, 3.3 times more Sodium and 1.8 times more Zinc than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.4 times more Calcium and 1.3 times more Water than Raw Turnips.
• Both Raw Turnips and Boiled and Drained Turnips have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Turnips contain 1.4 times more Fiber than Raw Turnips.
• Both Raw Turnips and Boiled and Drained Turnips have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Turnips as well as Boiled and Drained Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.