Comparing Nutrients in 5 ounces Boiled Turnip Greens VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.3% 0.051g	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	7.77% 10g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.6% 1.15g	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	0.57% 0.41g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Vitamin A	60% 540μg	91% 821μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	28.7% 0.37mg	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	68.7% 275μg	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	94% 85mg	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	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	434% 521μg	296% 356μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Calcium	19.4% 194mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	55% 0.5mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	28.7% 0.66mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	12.3% 420mg	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	2.74% 41mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens VS Turnip Greens per 5 oz

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

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

• 5 ounces of Boiled Turnip Greens have 1.5 times more Vitamin K than Turnip Greens.
• While 5 oz of Raw Turnip Greens contain 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Turnip Greens vs Turnip Greens:

• 5 oz of Raw Turnip Greens contain 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.4 times more Sodium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens contain similar levels of Water per five ounces.
• 5 ounces of Boiled Turnip Greens lack sufficient amounts of Selenium
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Turnip Greens contain 1.3 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens offer comparable quantities of Fiber per five ounces.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in five ounces.