Comparing Nutrients in 5 ounces Cooked Frozen Turnip Greens And Turnips with Salt VS Cooked Frozen Mixed Vegetables with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	6.1% 4.42g	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	11.6% 4.4g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Vitamin A	68% 611μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.35% 0.12mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	8.07% 0.1mg	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	11.7% 46.8μg	6.73% 27μg	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	28.7% 25.8mg	5.04% 4.54mg	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	20% 3mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	490% 588μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips with Salt	Cooked Frozen Mixed Vegetables with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	13% 0.12mg	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	31% 2.5mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	23.4% 0.54mg	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	6.48% 45.4mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	25.6% 384mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips with Salt VS Cooked Frozen Mixed Vegetables with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Turnip Greens And Turnips with Salt versus 5 oz of Cooked Frozen Mixed Vegetables with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt vs Cooked Frozen Mixed Vegetables with Salt:

• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 2 times more Vitamin A, 1.7 times more Vitamin B9, 5.7 times more Vitamin C, 5.6 times more Vitamin E and 17.7 times more Vitamin K than Cooked Frozen Mixed Vegetables with Salt.
• While 5 oz of Boiled Frozen Mixed Vegetables, drained with Salt contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Cooked Frozen Mixed Vegetables with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled Frozen Mixed Vegetables, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Turnip Greens And Turnips with Salt vs Cooked Frozen Mixed Vegetables with Salt:

• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 5.1 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.3 times more Potassium and 3.7 times more Selenium than Cooked Frozen Mixed Vegetables with Salt.
• While 5 oz of Boiled Frozen Mixed Vegetables, drained with Salt contain 1.6 times more Phosphorus and 1.3 times more Zinc than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Cooked Frozen Mixed Vegetables with Salt contain similar levels of Magnesium, Manganese, Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Mixed Vegetables with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 6 times more Omega 3 than Cooked Frozen Mixed Vegetables with Salt.
• While 5 oz of Boiled Frozen Mixed Vegetables, drained with Salt contain 1.8 times more Energy, 2.8 times more Carbohydrate, 3.3 times more Sugars and 1.4 times more Fiber than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Cooked Frozen Mixed Vegetables with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt provide inadequate amounts of Energy
• 5 ounces of Cooked Frozen Mixed Vegetables with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled Frozen Mixed Vegetables, drained with Salt provide inadequate amounts of Omega 6 in five ounces.