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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	13% 4.96g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	14% 1.13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	NA	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	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	5.87% 41mg	NA	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	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	2.74% 41mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	3.57% 132g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens VS Frozen Roasted Potatoes with Salt per 5 oz

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

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

• 5 ounces of Boiled Turnip Greens have 16.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 ounces of Boiled Turnip Greens have 9.1 times more Calcium, 1.6 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Potassium and 10.3 times more Sodium than Boiled and Drained Turnip Greens.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Turnip Greens have 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 6.4 times more Energy, 6 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Turnip Greens.
• 5 ounces of Boiled Turnip Greens provide inadequate amounts of Energy