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

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	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	7.77% 10g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	91% 821μg	48% 432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	68.7% 275μg	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	94% 85mg	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	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 Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	27% 269mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	19.5% 1.56mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	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	8.5% 59.5mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	3.4% 116mg	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	3.78% 56.7mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnip Greens VS Frozen Turnip Greens And Turnips per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Turnip Greens vs Frozen Turnip Greens And Turnips:

• 5 ounces of Turnip Greens have 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.3 times more Vitamin C than Frozen Turnip Greens And Turnips.
• Both Turnip Greens and Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B2 per five ounces.
• Both Raw 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 Turnip Greens vs Frozen Turnip Greens And Turnips:

• 5 ounces of Turnip Greens have 1.7 times more Calcium, 6.9 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 3.6 times more Potassium, 1.3 times more Selenium and 2.2 times more Sodium than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 1.5 times more Iron than Raw Turnip Greens.
• Both Turnip Greens and Frozen Turnip Greens And Turnips contain similar levels of Water per five ounces.
• 5 ounces of Frozen Turnip Greens And Turnips lack sufficient amounts of Selenium
• Both Raw Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Turnip Greens have 1.3 times more Omega 3, 2.1 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 1.6 times more Protein than Raw Turnip Greens.
• Both Raw Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.