Comparing Nutrients in 500 calories Turnips VS Boiled Turnips

Weight per 500 calories

• Turnips: 1786g
• Boiled Turnips: 2273g

Turnips have 1.3 times more energy per 100g than Boiled Turnips. It has very low energy density when compared to other foods. Boiled and Drained Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	45.5% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	88.5% 115g	130g per day for Men 19-50 years
Sugars	94% 68g	94% 68g	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	84.6% 32g	120% 45.5g	38g per day for Men 19-50 years
Protein	28.7% 16g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	40.2% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	117% 1.52mg	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	67% 268μg	51% 205μg	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	417% 375mg	293% 264mg	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	3.57% 0.54mg	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Calcium	53.6% 536mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	5.05% 0.045mg	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	67% 5.36mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	70% 1.6mg	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	69% 482mg	84.4% 591mg	700mg per day for Men 19-50 years
Potassium	100% 3411mg	118% 4023mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	79.8% 1196mg	24.2% 364mg	1500mg per day for Men 19-50 years
Zinc	44% 4.82mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	44.3% 1641g	57.5% 2127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Turnips vs Boiled Turnips:

• Raw Turnips have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Turnips.
• Both Raw Turnips and Boiled and Drained Turnips have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Turnips as well as Boiled and Drained Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Turnips vs Boiled Turnips:

• Raw Turnips have 33.4 times more Copper, 1.3 times more Iron, 1.5 times more Manganese, 2.8 times more Selenium, 3.3 times more Sodium and 1.8 times more Zinc than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.4 times more Calcium and 1.3 times more Water than Raw Turnips.
• Both Raw Turnips and Boiled and Drained Turnips have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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