Comparing Nutrients in 5 ounces Cooked Frozen Turnips with Salt VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips with Salt	26%	9%	65%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Frozen Turnips with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.07% 5.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	60% 0.78mg	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	2.83% 11.3μg	84% 336μg	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	6.14% 5.53mg	4.25% 3.83mg	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	216% 32.4mg	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

	Cooked Frozen Turnips with Salt	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	252% 2.26mg	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	17.4% 1.4mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	128% 2.94mg	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	135% 944mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	25.7% 386mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnips with Salt VS Sunflower Seed Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Turnips with Salt vs Sunflower Seed Butter:

• 5 ounces of Cooked Frozen Turnips with Salt have 1.4 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B1, 5.8 times more Vitamin B2, 12 times more Vitamin B3, 8.3 times more Vitamin B5, 8.2 times more Vitamin B6, 29.6 times more Vitamin B9 and 1144.5 times more Vitamin E than Boiled Frozen Turnips, drained with Salt.
• 5 ounces of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin E
• Both Boiled Frozen Turnips, drained with Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Turnips with Salt vs Sunflower Seed Butter:

• 5 ounces of Cooked Frozen Turnips with Salt have 90.7 times more Sodium and 151 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2 times more Calcium, 25.3 times more Copper, 4.2 times more Iron, 22.2 times more Magnesium, 20.7 times more Manganese, 25.6 times more Phosphorus, 3.2 times more Potassium, 174 times more Selenium and 24.5 times more Zinc than Boiled Frozen Turnips, drained with Salt.
• 5 ounces of Cooked Frozen Turnips with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Turnips with Salt have 1.9 times more Omega 3 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 29.4 times more Energy, 230 times more Fat, 187.1 times more Saturated Fat, 347.7 times more Omega 6, 6.3 times more Carbohydrate, 6.1 times more Sugars, 2.9 times more Fiber and 11.3 times more Protein than Boiled Frozen Turnips, drained with Salt.
• 5 ounces of Cooked Frozen Turnips with Salt provide inadequate amounts of Energy and Omega 6