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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.2g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.47% 1.06g	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	13% 4.96g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	60% 540μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	7.3% 0.095mg	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	42% 167μg	14% 55.3μg	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	43% 39mg	34.3% 31mg	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	17.8% 2.66mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	434% 521μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	23.6% 0.21mg	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	14% 1.13mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	29.3% 0.67mg	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	5.87% 41mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Turnip Greens with Salt vs Cooked Frozen Turnip Greens with Salt:

• Boiled and Drained Turnip Greens with Salt have 4 times more Vitamin B5, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Frozen Turnip Greens, drained with Salt.
• While Boiled Frozen Turnip Greens, drained with Salt contain 1.4 times more Vitamin A, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens, drained with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Turnip Greens with Salt vs Cooked Frozen Turnip Greens with Salt:

• Boiled and Drained Turnip Greens with Salt have 1.7 times more Copper than Boiled Frozen Turnip Greens, drained with Salt.
• While Boiled Frozen Turnip Greens, drained with Salt contain 2.4 times more Iron, 1.4 times more Manganese, 1.3 times more Selenium and 2.9 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens, drained with Salt have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Frozen Turnip Greens, drained with Salt contain 1.5 times more Energy, 1.9 times more Omega 3, 1.4 times more Sugars and 2.9 times more Protein than Boiled and Drained Turnip Greens with Salt.
• Both Boiled and Drained Turnip Greens with Salt and Boiled Frozen Turnip Greens, drained with Salt have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.