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

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.77% 10g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	0.57% 0.41g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	91% 821μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	68.7% 275μg	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	94% 85mg	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	27% 4.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	296% 356μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 269mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	19.5% 1.56mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	NA	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	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	8.5% 59.5mg	NA	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	NA	11mg per day for Men 19-50 years
Water	3.44% 127g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Turnip Greens vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Turnip Greens have 35.3 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 Turnip Greens vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Turnip Greens have 12.7 times more Calcium, 2.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 7.5 times more Sodium than Raw 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 Turnip Greens have 1.2 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4 times more Energy, 3.7 times more Carbohydrate and 1.5 times more Protein than Raw Turnip Greens.
• 5 ounces of Turnip Greens provide inadequate amounts of Energy