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

Weight per 500 calories

• Cooked Frozen Turnip Greens with Salt: 1724g
• Cooked Frozen Turnips with Salt: 2381g

Cooked Frozen Turnip Greens with Salt have 1.4 times more energy per 100g than Cooked Frozen Turnips with Salt. It has very low energy density when compared to other foods. Boiled Frozen Turnips, drained with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	68.3% 89g	130g per day for Men 19-50 years
Sugars	18% 13g	57% 41g	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	154% 58.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	103% 57.8g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	1031% 9276μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.6% 0.93mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	123% 1.6mg	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	168% 672μg	47.6% 190μg	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	418% 376mg	103% 93mg	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	306% 46mg	3.17% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7455% 8947μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	262% 2621mg	76% 762mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	167% 1.5mg	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	418% 33.4mg	292% 23.3mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	104% 2.4mg	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	83.7% 586mg	88.4% 619mg	700mg per day for Men 19-50 years
Potassium	114% 3862mg	127% 4333mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	289% 4328mg	432% 6476mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.07mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	42% 1559g	60.2% 2229g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens With Salt VS Cooked Frozen Turnips With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Turnip Greens with Salt have more Vitamin A, 1.9 times more Vitamin B2, 3.5 times more Vitamin B9, 4 times more Vitamin C, 96.3 times more Vitamin E and 3757.6 times more Vitamin K than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 1.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Frozen Turnip Greens with Salt have 3.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese, 1.4 times more Selenium and 1.5 times more Zinc than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 1.5 times more Sodium and 1.4 times more Water than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Cooked Frozen Turnips with Salt contain similar levels of Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Turnip Greens with Salt have 1.2 times more Fiber and 1.6 times more Protein than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 3.2 times more Sugars than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Cooked Frozen Turnips with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.