Comparing Nutrients in 7 ounces Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Waxgourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%
Boiled Waxgourd with Salt	12%	14%	74%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	3.74% 4.86g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	3.23% 2.34g	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	16% 6.15g	5.22% 2g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Vitamin A	95% 855μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.96mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	4.9% 0.064mg	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	16.4% 65.5μg	2% 7.94μg	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	40% 36mg	23% 21mg	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	28% 4.23mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 824μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips with Salt	Boiled Waxgourd with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	4.85% 0.044mg	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	43.4% 3.47mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	4.83% 0.11mg	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	9.07% 63.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.7% 506mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips with Salt VS Boiled Waxgourd with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have more Vitamin A, 1.5 times more Vitamin B1, 65 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9, 1.7 times more Vitamin C, 26.6 times more Vitamin E and 148.3 times more Vitamin K than Boiled Waxgourd with Salt.
• While 7 oz of Boiled and Drained Waxgourd with Salt contain 1.5 times more Vitamin B5 than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• 7 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Waxgourd with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Turnip Greens And Turnips with Salt vs Boiled Waxgourd with Salt:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 7.1 times more Calcium, 6 times more Copper, 4.6 times more Iron, 2.4 times more Magnesium, 7.1 times more Manganese, 1.9 times more Phosphorus, 43.2 times more Potassium and 5.5 times more Selenium than Boiled Waxgourd with Salt.
• While 7 oz of Boiled and Drained Waxgourd with Salt contain 1.3 times more Sodium and 1.6 times more Zinc than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Cooked Frozen Turnip Greens And Turnips with Salt and Boiled Waxgourd with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Waxgourd with Salt lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips with Salt have 1.9 times more Carbohydrate, 3.1 times more Fiber and 7.5 times more Protein than Boiled Waxgourd with Salt.
• 7 ounces of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled Frozen Turnip Greens And Turnips, drained with Salt as well as Boiled and Drained Waxgourd with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.