Comparing Nutrients in 500 calories Boiled Turnip Greens VS Cooked Frozen Turnip Greens

Weight per 500 calories

• Boiled Turnip Greens: 2500g
• Cooked Frozen Turnip Greens: 1724g

Boiled and Drained Frozen Turnip Greens have 1.5 times more energy per unit of mass than Boiled and Drained Turnip Greens, which is very low in comparison to other foods. Boiled Turnip Greens having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Turnip Greens or Cooked Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Boiled Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	66% 86g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	18% 13g	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	154% 58.6g	38g per day for Men 19-50 years
Protein	51% 28.5g	103% 57.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	1058% 9525μg	1031% 9276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	77.6% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	346% 4.5mg	89% 1.16mg	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	168% 672μg	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	418% 376mg	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	306% 46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7658% 9190μg	7455% 8947μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	343% 3425mg	262% 2621mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	287% 2.6mg	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	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	366% 8.43mg	356% 8.2mg	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	83.7% 586mg	700mg per day for Men 19-50 years
Potassium	149% 5075mg	114% 3862mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	48.3% 725mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	64.3% 7.07mg	11mg per day for Men 19-50 years
Water	63% 2330g	42% 1559g	3700g per day for Men 19-50 years

Boiled Turnip Greens VS Cooked Frozen Turnip Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Turnip Greens or Cooked Frozen Turnip Greens?

Lets compare vitamin content per 500 calories of Boiled Turnip Greens vs Cooked Frozen Turnip Greens:

• 500 calories of Boiled Turnip Greens have 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.8 times more Vitamin B5, 3.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Frozen Turnip Greens.
• Both Boiled Turnip Greens and Cooked Frozen Turnip Greens provide similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 calories.
• Both Boiled and Drained Turnip Greens as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Cooked Frozen Turnip Greens:

• 500 calories of Boiled Turnip Greens have 1.3 times more Calcium, 2.4 times more Copper, 1.2 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Sodium and 1.5 times more Water than Cooked Frozen Turnip Greens.
• While 500 kcal of Boiled and Drained Frozen Turnip Greens contain 1.7 times more Iron and 2 times more Zinc than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Cooked Frozen Turnip Greens contain similar levels of Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Turnip Greens have 1.3 times more Carbohydrate and 1.5 times more Fiber than Cooked Frozen Turnip Greens.
• While 500 kcal of Boiled and Drained Frozen Turnip Greens contain 1.3 times more Omega 3 and 2 times more Protein than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Cooked Frozen Turnip Greens offer comparable quantities of Energy and Sugars per 500 calories.
• Both Boiled and Drained Turnip Greens as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Omega 6 in 500 calories.