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

Weight per 500 calories

• Frozen Turnip Greens: 2273g
• Boiled Turnip Greens: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	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	7.26% 7.05g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	124% 1.98g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.86g	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	64% 83.4g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	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	150% 57g	230% 87.5g	38g per day for Men 19-50 years
Protein	100% 56g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	780% 7023μg	1058% 9525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.2mg	137% 6.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	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	420% 1682μg	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	677% 609mg	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	NA	313% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7658% 9190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	268% 2682mg	343% 3425mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	429% 34.3mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	146% 614mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	87.7% 614mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	123% 4182mg	149% 5075mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	48.3% 725mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	57% 2112g	63% 2330g	3700g per day for Men 19-50 years

Frozen Turnip Greens VS Boiled Turnip Greens Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled and Drained Turnip Greens contain 1.4 times more Vitamin A, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 500 calories.
• Both Frozen Turnip Greens, Unprepared 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 Frozen Turnip Greens vs Boiled Turnip Greens:

• 500 calories of Frozen Turnip Greens have 1.7 times more Iron than Boiled Turnip Greens.
• While 500 kcal of Boiled and Drained Turnip Greens contain 1.3 times more Calcium, 4.9 times more Copper and 2.7 times more Sodium than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Turnip Greens have 1.2 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 Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens offer comparable quantities of Energy per 500 calories.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens provide inadequate amounts of Omega 6 in 500 calories.