Comparing Nutrients in 500 calories Boiled Turnip Greens with Salt VS Cooked Frozen Turnip Greens And Turnips with Salt

Weight per 500 calories

• Boiled Turnip Greens with Salt: 2500g
• Cooked Frozen Turnip Greens And Turnips with Salt: 1471g

Boiled Frozen Turnip Greens And Turnips, drained with Salt have 1.7 times more energy per unit of mass than Boiled and Drained Turnip Greens with Salt, which is low in comparison to other foods. Boiled Turnip Greens with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Turnip Greens with Salt or Cooked Frozen Turnip Greens And Turnips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	5.76% 5.6g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	3.98% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	19.3% 14g	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	230% 87.5g	120% 45.6g	38g per day for Men 19-50 years
Protein	51% 28.5g	78.5% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	1058% 9525μg	704% 6338μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	73.5% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	346% 4.5mg	75.8% 0.99mg	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	738% 2950μg	121% 485μg	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	761% 685mg	297% 268mg	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	313% 47mg	209% 31.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7658% 9190μg	5087% 6104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	343% 3425mg	188% 1882mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	217% 1.96mg	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	250% 20mg	322% 25.7mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	366% 8.43mg	256% 5.9mg	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	104% 725mg	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	149% 5075mg	93% 3176mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	442% 6625mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	63% 2330g	36% 1339g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Turnip Greens with Salt vs Cooked Frozen Turnip Greens And Turnips with Salt:

• Boiled and Drained Turnip Greens with Salt have 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 5.6 times more Vitamin B5, 4.6 times more Vitamin B6, 6.1 times more Vitamin B9, 2.6 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Turnip Greens with Salt vs Cooked Frozen Turnip Greens And Turnips with Salt:

• Boiled and Drained Turnip Greens with Salt have 1.8 times more Calcium, 3.2 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium, 1.8 times more Sodium and 1.7 times more Water than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• While Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 1.3 times more Iron and 1.6 times more Zinc than Boiled and Drained Turnip Greens with Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Turnip Greens with Salt have 1.6 times more Carbohydrate and 1.9 times more Fiber than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• While Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 1.5 times more Protein than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Energy, Fat, Omega 3 and Sugars per 500 kcal.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.