Comparing Nutrients in 5 ounces Frozen Turnip Greens And Turnips VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.23% 3.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	48% 432μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.6% 36.6mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 162mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	NA	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	NA	11mg per day for Men 19-50 years
Water	3.57% 132g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Turnip Greens And Turnips vs Frozen Roasted Potatoes with Salt:

• Frozen Turnip Greens And Turnips, Unprepared have 15.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 5 ounces for Frozen Turnip Greens And Turnips vs Frozen Roasted Potatoes with Salt:

• Frozen Turnip Greens And Turnips, Unprepared have 7.6 times more Calcium, 3.3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 5.5 times more Potassium and 16.6 times more Sodium than Frozen Turnip Greens And Turnips, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Roasted Potatoes with Salt contain 6 times more Energy, 9.5 times more Fat and 7.7 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Frozen Roasted Potatoes with Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.