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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	7.6% 9.9g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	2.6% 1.9g	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	17.8% 6.75g	16% 6.15g	38g per day for Men 19-50 years
Protein	12% 6.65g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	119% 1068μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	19.3% 77.4μg	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	48% 43.3mg	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	35% 5.28mg	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	858% 1030μg	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	30% 302mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	48% 3.85mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	9.64% 67.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	33.7% 506mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.9% 181g	3700g per day for Men 19-50 years

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

• Boiled Frozen Turnip Greens, drained with Salt have 1.2 times more Vitamin A, 1.2 times more Vitamin E and 1.3 times more Vitamin K than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of minerals per 7 oz
• Both Boiled Frozen Turnip Greens, drained with Salt and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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