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

Weight per 500 calories

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

Cooked Frozen Turnip Greens have 1.5 times more energy per 100g than Boiled Turnip Greens. It has very low energy density when compared to other foods. Boiled and Drained Turnip Greens having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	84% 109g	130g per day for Men 19-50 years
Sugars	18% 13g	18.3% 13.3g	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	230% 87.5g	38g per day for Men 19-50 years
Protein	103% 57.8g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	1031% 9276μg	1058% 9525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.6% 0.93mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	137% 6.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	346% 4.5mg	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	738% 2950μg	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	761% 685mg	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	313% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7455% 8947μg	7658% 9190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	262% 2621mg	343% 3425mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	703% 6.33mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	366% 8.43mg	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	104% 725mg	700mg per day for Men 19-50 years
Potassium	114% 3862mg	149% 5075mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	17.2% 259mg	48.3% 725mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.07mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	42% 1559g	63% 2330g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Boiled and Drained Turnip Greens contain 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 Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K per 500 calories.
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

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