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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.23% 0.04g	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	4.75% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	6.23% 3.5g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	48% 432μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	19.6% 0.26mg	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	42% 167μg	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	43% 39mg	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	17.8% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	434% 521μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	16% 162mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	40% 0.36mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	20.8% 0.48mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.57% 132g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Frozen Turnip Greens And Turnips have 1.2 times more Vitamin B2 than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Boiled Turnip Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C per five ounces.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled and Drained Turnip Greens 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 Turnip Greens:

• 5 ounces of Frozen Turnip Greens And Turnips have 2 times more Iron than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 5 times more Copper, 1.5 times more Manganese and 2.5 times more Potassium than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Boiled Turnip Greens contain similar levels of Calcium, Magnesium, Phosphorus and Water per five ounces.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Turnip Greens And Turnips have 2.2 times more Protein than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 1.3 times more Carbohydrate and 1.5 times more Fiber than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Boiled Turnip Greens offer comparable quantities of Omega 3 per five ounces.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in five ounces.