Comparing Nutrients in 5 ounces Frozen Turnip Greens And Turnips VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	8.95% 3.4g	29.5% 11g	38g per day for Men 19-50 years
Protein	6.23% 3.5g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	48% 432μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	67% 0.87mg	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	14.5% 58μg	7.8% 31μg	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	40.6% 36.6mg	21.3% 19mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Baked Potato Skin	Recommended Dietary Allowance
Calcium	16% 162mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	129% 1.16mg	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	29% 2.3mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	38% 0.87mg	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	4.86% 34mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.57% 132g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens And Turnips VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Turnip Greens And Turnips versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Turnip Greens And Turnips vs Baked Potato Skin:

• 5 ounces of Frozen Turnip Greens And Turnips have 305 times more Vitamin A, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2.8 times more Vitamin B1, 7.9 times more Vitamin B3, 7 times more Vitamin B5 and 8.3 times more Vitamin B6 than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Baked Potato Skin provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Turnip Greens And Turnips vs Baked Potato Skin:

• 5 ounces of Frozen Turnip Greens And Turnips have 3.4 times more Calcium and 2 times more Water than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 16 times more Copper, 4.3 times more Iron, 2.4 times more Magnesium, 2.8 times more Manganese, 4.2 times more Phosphorus, 7 times more Potassium and 3.1 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• 5 ounces of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Baked Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Turnip Greens And Turnips have 6.5 times more Omega 3 than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 9.4 times more Energy, 13.6 times more Carbohydrate, 3.3 times more Fiber and 1.7 times more Protein than Frozen Turnip Greens And Turnips, Unprepared.
• 5 ounces of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Baked Potato Skin provide inadequate amounts of Omega 6 in five ounces.