Comparing Nutrients in 7 ounces Potato Skin VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.12g	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	13% 4.96g	16% 6.15g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	10.2% 0.13mg	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	8.43% 33.7μg	16.4% 65.5μg	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	25% 22.6mg	40% 36mg	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	NA	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	29.3% 0.26mg	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	80.4% 6.43mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	34.5% 0.79mg	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	10.8% 75.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Frozen Turnip Greens And Turnips per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cooked Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cooked Frozen Turnip Greens And Turnips:

• 7 ounces of Potato Skin have 2.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.6 times more Vitamin B6 than Cooked Frozen Turnip Greens And Turnips.
• While 7 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cooked Frozen Turnip Greens And Turnips:

• 7 ounces of Potato Skin have 3.2 times more Copper, 1.9 times more Iron, 1.5 times more Manganese and 1.9 times more Potassium than Cooked Frozen Turnip Greens And Turnips.
• While 7 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 4.3 times more Calcium and 3.7 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Turnip Greens And Turnips contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.7 times more Energy and 2.6 times more Carbohydrate than Cooked Frozen Turnip Greens And Turnips.
• While 7 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 11.4 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in seven ounces.