Comparing Nutrients in 5 ounces Frozen Carrots VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Carrots	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.47% 1.06g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	112% 1006μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	7.3% 0.095mg	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	3.54% 14μg	14% 55.3μg	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	3.94% 3.54mg	34.3% 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	5.4% 0.81mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	5.1% 51mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	23.6% 0.21mg	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	7.8% 0.62mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	29.3% 0.67mg	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	6.7% 46.8mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cooked Frozen Turnip Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Cooked Frozen Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Cooked Frozen Turnip Greens:

• 5 ounces of Frozen Carrots have 1.3 times more Vitamin A, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 2 times more Vitamin B2, 3.9 times more Vitamin B9, 8.7 times more Vitamin C, 4.7 times more Vitamin E and 29.5 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Frozen Turnip Greens provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Cooked Frozen Turnip Greens:

• 5 ounces of Frozen Carrots have 4.5 times more Sodium than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 4.2 times more Calcium, 2 times more Copper, 4.4 times more Iron, 2.2 times more Magnesium, 2.8 times more Manganese and 1.7 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Frozen Turnip Greens contain similar levels of Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 1.6 times more Carbohydrate and 6.3 times more Sugars than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 7 times more Omega 3 and 4.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Frozen Turnip Greens offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Energy and Omega 6 in five ounces.