Comparing Nutrients in 500 calories Cooked Frozen Turnips VS Turnip Greens

Weight per 500 calories

• Cooked Frozen Turnips: 2174g
• Turnip Greens: 1563g

Raw Turnip Greens have 1.4 times more energy per unit of mass than Boiled and Drained Frozen Turnips, which is low in comparison to other foods. Cooked Frozen Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.38% 5.2g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	85.7% 111g	130g per day for Men 19-50 years
Sugars	70.5% 51g	17.5% 12.7g	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	6.25% 4.53g	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	% 8.13g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	114% 43.5g	132% 50g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	1005% 9047μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	58.6% 9.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	119% 5.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	316% 4.1mg	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	43.5% 174μg	758% 3031μg	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	94% 84.8mg	1042% 938mg	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	2.9% 0.43mg	298% 44.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.17μg	3268% 3922μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Calcium	69.6% 696mg	297% 2969mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	608% 5.47mg	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	266% 21.3mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	72.5% 304mg	115% 484mg	420mg per day for Men 19-50 years
Manganese	95% 2.17mg	317% 7.3mg	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	80.7% 565mg	94% 656mg	700mg per day for Men 19-50 years
Potassium	116% 3957mg	136% 4625mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	52% 783mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.35mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	55% 2035g	38% 1401g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnips have 1.3 times more Vitamin B3 than Raw Turnip Greens.
• While Raw Turnip Greens contain more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 17.4 times more Vitamin B9, 11.1 times more Vitamin C, 102.8 times more Vitamin E and 1804.1 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Turnips have 1.2 times more Iron, 1.3 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Raw Turnip Greens.
• While Raw Turnip Greens contain 4.3 times more Calcium, 4 times more Copper, 1.6 times more Magnesium, 3.3 times more Manganese and 1.4 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Turnips have 1.6 times more Omega 3, 4 times more Sugars and 1.4 times more Protein than Raw Turnip Greens.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.