Comparing Nutrients in 5 ounces Boiled Turnips VS Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.16% 0.027g	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	3.2% 4.17g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.8% 1g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.65% 0.42mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	5.23% 0.068mg	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	2.83% 11.3μg	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	6.93% 6.24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	0.31% 0.003mg	7.1% 0.064mg	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	3.2% 0.26mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	4.38% 0.1mg	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	5.26% 37mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Turnips vs Frozen Turnips:

• Boiled and Drained Turnips have 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 1.3 times more Vitamin B3 than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Turnips vs Frozen Turnips:

• Boiled and Drained Turnips have 1.4 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 22.5 times more Copper, 3.9 times more Iron and 1.6 times more Sodium than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Magnesium, Manganese, Zinc and Water per 5 oz.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Turnips have 1.7 times more Carbohydrate than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 2 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.