Comparing Nutrients in 5 ounces Cooked Frozen Turnips VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.74% 6.17g	7.77% 10g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	1.6% 1.15g	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	0.57% 0.41g	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	% 0.74g	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% 4.54g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 821μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	28.7% 0.37mg	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	68.7% 275μg	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	94% 85mg	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	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	296% 356μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	55% 0.5mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	28.7% 0.66mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	12.3% 420mg	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	3.4% 51mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.44% 127g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens contain more Vitamin A, 2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 24.3 times more Vitamin B9, 15.4 times more Vitamin C, 143 times more Vitamin E and 2510 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Turnip Greens contain 5.9 times more Calcium, 5.6 times more Copper, 2.2 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Iron, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Turnips have 2.9 times more Sugars than Raw Turnip Greens.
• While Raw Turnip Greens contain 1.4 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Omega 3 and Protein per 5 oz.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.