Comparing Nutrients in 500 calories Frozen Turnips VS Cooked Frozen Turnips

Weight per 500 calories

• Frozen Turnips: 3125g
• Cooked Frozen Turnips: 2174g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	125% 2g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	3.6% 0.61g	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	72.7% 95g	130g per day for Men 19-50 years
Sugars	NA	70.5% 51g	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	148% 56.3g	114% 43.5g	38g per day for Men 19-50 years
Protein	58% 32.5g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	3.47% 31.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	61.3% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	112% 1.46mg	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	43.5% 174μg	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	94% 84.8mg	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	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	72% 719mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	152% 1.37mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	72.5% 304mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	95% 2.17mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	116% 3957mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	52% 781mg	52% 783mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	81% 2990g	55% 2035g	3700g per day for Men 19-50 years

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

• Frozen Turnips, Unprepared have 1.2 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Turnips.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Turnips, Unprepared have 1.5 times more Water than Boiled and Drained Frozen Turnips.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Turnips, Unprepared have 1.3 times more Fiber than Boiled and Drained Frozen Turnips.
• Both Frozen Turnips, Unprepared and Boiled and Drained Frozen Turnips have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Frozen Turnips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.