Comparing Nutrients in 500 calories Frozen Turnips VS Cooked Frozen Carrots

Weight per 500 calories

• Frozen Turnips: 3125g
• Cooked Frozen Carrots: 1351g

Boiled and Drained Frozen Carrots have 2.3 times more energy per unit of mass than Frozen Turnips, Unprepared, which is low in comparison to other foods. Frozen Turnips having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Turnips or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Frozen Turnips	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	125% 2g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	80.4% 104g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	148% 56.3g	117% 44.6g	38g per day for Men 19-50 years
Protein	58% 32.5g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.47% 31.3μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	87.3% 1.14mg	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	62.5% 250μg	37% 149μg	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	153% 138mg	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	72% 719mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	123% 1.1mg	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	273% 22mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	98% 2.26mg	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	89.3% 625mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	52% 781mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	81% 2990g	33% 1221g	3700g per day for Men 19-50 years

Frozen Turnips VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Turnips or Cooked Frozen Carrots?

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

• 500 calories of Frozen Turnips have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.4 times more Vitamin C than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 365.8 times more Vitamin A than Frozen Turnips, Unprepared.
• 500 calories of Frozen Turnips have insufficient amounts of Vitamin A
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Turnips vs Cooked Frozen Carrots:

• 500 calories of Frozen Turnips have 1.5 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 2.4 times more Water than Cooked Frozen Carrots.
• Both Frozen Turnips and Cooked Frozen Carrots contain similar levels of Manganese, Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Turnips have 3.4 times more Omega 3, 1.3 times more Fiber and 4.1 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 6.6 times more Omega 6 than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Turnips provide inadequate amounts of Omega 6