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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Potato Skin	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	3.97% 115kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.6% 0.1g	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	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	NA	2.05% 1.5g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.74% 0.14mg	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	19.3% 77.4μg	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	48% 43.3mg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	33% 0.3mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	41% 0.94mg	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	10.8% 75.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.85% 179g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cooked Frozen Turnip Greens 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:

• 7 ounces of Potato Skin have 2.2 times more Vitamin B3, 4.4 times more Vitamin B5 and 3.6 times more Vitamin B6 than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9 and 1.9 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 have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Boiled and Drained Frozen Turnip Greens 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:

• 7 ounces of Potato Skin have 2.8 times more Copper, 1.7 times more Iron, 1.3 times more Manganese and 1.8 times more Potassium than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain 5.1 times more Calcium and 4 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Turnip Greens 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 2 times more Energy and 2.5 times more Carbohydrate than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain 11.9 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Turnip Greens provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Omega 6 in seven ounces.