Comparing Nutrients in 5 ounces Turnip Greens VS Frozen Turnip Greens

Macros Ratio

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

Macro Nutrients

	Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.32% 0.054g	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	4% 5.2g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	91% 821μg	48.7% 438μg	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	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	11% 0.14mg	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	26.2% 105μg	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	42.2% 38mg	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	Recommended Dietary Allowance
Calcium	27% 269mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	8.98% 0.081mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	28.7% 0.66mg	22.7% 0.52mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	7.67% 261mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.56% 132g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens have 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Turnip Greens, Unprepared.
• Both Raw Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Turnip Greens have 1.6 times more Calcium, 6.1 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 3.3 times more Sodium than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 1.4 times more Iron than Raw Turnip Greens.
• Both Raw Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Magnesium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Turnip Greens have 1.5 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 1.6 times more Protein than Raw Turnip Greens.
• Both Raw Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Omega 3 per 5 oz.
• Both Raw Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.