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

Macros Ratio

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

Macro Nutrients

	Boiled Turnip Greens	Frozen Turnip Greens And Turnips	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	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.19% 0.033g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	60% 540μg	48% 432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	8.07% 0.1mg	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	14.5% 58μg	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	40.6% 36.6mg	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	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 Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	19.4% 194mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	8.03% 0.072mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	13.6% 0.31mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	3.4% 116mg	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	2.74% 41mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.06% 0.23mg	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: Boiled Turnip Greens VS Frozen Turnip Greens And Turnips per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Turnip Greens vs Frozen Turnip Greens And Turnips:

• 5 ounces of Boiled Turnip Greens have 1.2 times more Vitamin A, 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.
• Both Boiled Turnip Greens and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per five ounces.
• Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Turnip Greens vs Frozen Turnip Greens And Turnips:

• 5 ounces of Boiled Turnip Greens have 1.2 times more Calcium, 5 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese, 1.2 times more Phosphorus and 2.5 times more Potassium than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 2 times more Iron than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Frozen Turnip Greens And Turnips contain similar levels of Water per five ounces.
• Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

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