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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Cooked Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	21.5% 215mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	40% 0.36mg	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	34.4% 2.75mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	20.8% 0.48mg	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	6.9% 48mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.57% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Frozen Turnip Greens have 1.4 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 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 and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Turnip Greens have 2.4 times more Iron, 1.4 times more Manganese, 1.3 times more Selenium and 2.9 times more Zinc than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 1.7 times more Copper than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Boiled Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Turnip Greens have 1.9 times more Omega 3 and 2.9 times more Protein than Boiled Turnip Greens.
• Both Cooked Frozen Turnip Greens and Boiled Turnip Greens offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in five ounces.