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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Boiled Turnip Greens with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	4.75% 6.2g	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.4% 2.45g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	60% 540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4% 0.2mg	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	2.83% 11.3μg	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	6.14% 5.53mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	434% 521μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	9.92% 0.089mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	6.16% 0.14mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	25.7% 386mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens with Salt VS Cooked Frozen Turnips with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Turnip Greens with Salt versus 5 oz of Cooked Frozen Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Turnip Greens with Salt have more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 14.8 times more Vitamin B9, 7 times more Vitamin C, 94 times more Vitamin E and 3676 times more Vitamin K than Cooked Frozen Turnips with Salt.
• While 5 oz of Boiled Frozen Turnips, drained with Salt contain 1.4 times more Vitamin B3 than Boiled and Drained Turnip Greens with Salt.
• 5 ounces of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Turnip Greens with Salt have 4.3 times more Calcium, 4 times more Copper, 1.6 times more Magnesium and 3.4 times more Manganese than Cooked Frozen Turnips with Salt.
• Both Boiled Turnip Greens with Salt and Cooked Frozen Turnips with Salt contain similar levels of Iron, Phosphorus, Potassium, Sodium and Water per five ounces.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnips, drained with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Turnip Greens with Salt have 1.8 times more Fiber than Cooked Frozen Turnips with Salt.
• While 5 oz of Boiled Frozen Turnips, drained with Salt contain 1.5 times more Omega 3, 3.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Cooked Frozen Turnips with Salt offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.