Comparing Nutrients in 7 ounces Cooked Frozen Turnip Greens And Turnips VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.04% 0.33g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	40% 52g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	95% 855μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 824μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	NA	11mg per day for Men 19-50 years
Water	4.9% 181g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Turnip Greens And Turnips versus 7 oz of Frozen Roasted Potatoes 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 vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 10.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 8.5 times more Calcium, 3.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium and 15.7 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.6 times more Energy and 5.4 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy