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

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.43% 0.072g	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	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	1.47% 1.06g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	91% 821μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	7.3% 0.095mg	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% 55.3μg	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	34.3% 31mg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	296% 356μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	27% 269mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	23.6% 0.21mg	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	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	29.3% 0.67mg	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	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.46% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Turnip Greens have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin B6, 5 times more Vitamin B9 and 2.8 times more Vitamin C than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 2.1 times more Vitamin K than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens provide similar amounts of Vitamin A and Vitamin E per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Turnip Greens have 1.3 times more Calcium, 2.3 times more Copper, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Sodium than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 1.8 times more Iron and 2.2 times more Zinc than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens contain similar levels of Magnesium, Manganese, Selenium and Water per five ounces.
• 5 ounces of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Turnip Greens have 1.4 times more Carbohydrate than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 1.4 times more Omega 3 and 2.2 times more Protein than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens offer comparable quantities of Fiber per five ounces.
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Energy and Omega 6 in five ounces.