Comparing Nutrients in 7 ounces Boiled Turnip Greens with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Boiled Turnip Greens with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.66% 8.65g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	1.34% 0.97g	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	18.3% 6.95g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	84% 756μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	35% 0.45mg	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	58.5% 234μg	7.94% 31.8μg	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	60.4% 54.4mg	26.7% 24mg	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	25% 3.73mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	608% 729μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	27% 272mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	33.5% 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	20% 1.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	32% 0.74mg	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	8.22% 57.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 185g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Turnip Greens with Salt versus 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Turnip Greens with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 7 ounces of Boiled Turnip Greens with Salt have 63.5 times more Vitamin A, 2.6 times more Vitamin B2, 7.4 times more Vitamin B9, 2.3 times more Vitamin C, 5.5 times more Vitamin E and 159.8 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Turnip Greens with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Turnip Greens with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 7 ounces of Boiled Turnip Greens with Salt have 9.8 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium and 1.3 times more Water than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.7 times more Phosphorus and 3.3 times more Potassium than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt contain similar levels of Manganese and Sodium per seven ounces.
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Turnip Greens with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Turnip Greens with Salt have 7.1 times more Omega 3 than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 5.7 times more Energy, 6.2 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Turnip Greens with Salt provide inadequate amounts of Energy
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnip Greens with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 6 in seven ounces.