Comparing Nutrients in 5 ounces Boiled Turnips with Salt VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips with Salt	12%	3%	85%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Boiled Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	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	5.5% 7.17g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	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	7.46% 2.83g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	1.8% 1g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.65% 0.42mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	3.2% 12.8μg	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	18.3% 16.4mg	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	0.19% 0.028mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	3.9% 0.31mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	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	3.85% 27mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.46% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Turnips with Salt have 2.1 times more Vitamin B5 than Cooked Frozen Turnip Greens with Salt.
• While 5 oz of Boiled Frozen Turnip Greens, drained with Salt contain more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B9, 1.9 times more Vitamin C, 133 times more Vitamin E and 5189 times more Vitamin K than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled Frozen Turnip Greens, drained with Salt contain 6.9 times more Calcium, 2.3 times more Copper, 8.8 times more Iron, 3.3 times more Magnesium, 4.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Cooked Frozen Turnip Greens with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled Turnips with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Turnips with Salt have 4 times more Sugars than Cooked Frozen Turnip Greens with Salt.
• While 5 oz of Boiled Frozen Turnip Greens, drained with Salt contain 3.7 times more Omega 3, 1.7 times more Fiber and 4.7 times more Protein than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Cooked Frozen Turnip Greens with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.