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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Boiled Potato Skin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.8% 111kcal	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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	NA	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	8.95% 3.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.23% 3.5g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	48% 432μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	26% 0.34mg	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	3.54% 14μg	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	8.2% 7.37mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	16% 162mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	138% 1.24mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	82.5% 1.9mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Turnip Greens And Turnips versus 5 oz of Boiled 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 Boiled Potato Skin:

• 5 ounces of Frozen Turnip Greens And Turnips have more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.1 times more Vitamin B9 and 5 times more Vitamin C than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 3.1 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.2 times more Vitamin B6 than Frozen Turnip Greens And Turnips, Unprepared.
• 5 ounces of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Turnip Greens And Turnips have 2.5 times more Calcium than Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 17.2 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus, 5 times more Potassium and 2.8 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Boiled Potato Skin contain similar levels of Water per five ounces.
• 5 ounces of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Potato Skin no Salt 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 Boiled Potato Skin.
• While 5 oz of Boiled Potato Skin no Salt contain 3.7 times more Energy, 5.1 times more Carbohydrate and 1.4 times more Fiber than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Boiled Potato Skin offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• 5 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in five ounces.