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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	5.17% 6.73g	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	12.5% 4.76g	16% 6.15g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	67.3% 605μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	20.3% 81.4μg	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	57% 51mg	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

	Frozen Turnip Greens And Turnips	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	22.6% 226mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	40.4% 3.23mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	6.8% 47.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens And Turnips, Unprepared have 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.4 times more Vitamin A and 1.3 times more Vitamin B3 than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Frozen Turnip Greens And Turnips contain 2.6 times more Copper, 1.3 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Calcium, Iron, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Turnip Greens And Turnips contain 1.7 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Protein per 7 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.