Comparing Nutrients in 5 ounces Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Yambean with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%
Boiled Yambean with Salt	8%	2%	90%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	NA	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	8.97% 11.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.57% 4.24g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Vitamin A	68% 611μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.35% 0.12mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	4.36% 0.057mg	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	2.83% 11.3μg	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	28.7% 25.8mg	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	490% 588μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Yambean with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	7.24% 0.065mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Yambean 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 Boiled Yambean 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 Boiled Yambean with Salt:

• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Yambean with Salt.
• While 5 oz of Boiled and Drained Yambean with Salt contain 1.5 times more Vitamin B5 than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Yambean with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Yambean 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 Boiled Yambean with Salt:

• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 11.6 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 7 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium and 2.5 times more Zinc than Boiled Yambean with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Boiled Yambean with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled Yambean with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 4.2 times more Protein than Boiled Yambean with Salt.
• While 5 oz of Boiled and Drained Yambean with Salt contain 1.7 times more Carbohydrate than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• 5 ounces of Boiled Yambean with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Yambean with Salt provide inadequate amounts of Energy in five ounces.