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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.11% 0.018g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	8.2% 5.93g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12% 6.65g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	5.64% 0.28mg	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	4.47% 18μg	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	25.6% 23mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	858% 1030μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	30% 302mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	14% 0.13mg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	8.63% 0.2mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.85% 179g	5.02% 186g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cooked Frozen Turnip Greens with Salt have more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B9, 1.9 times more Vitamin C, 133 times more Vitamin E and 5189 times more Vitamin K than Boiled Turnips with Salt.
• While 7 oz of Boiled and Drained Turnips with Salt contain 2.1 times more Vitamin B5 than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Boiled Turnips with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Turnip Greens with Salt have 6.9 times more Calcium, 2.3 times more Copper, 8.8 times more Iron, 3.3 times more Magnesium, 4.8 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Boiled Turnips with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Boiled Turnips with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Turnips with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens with Salt have 3.7 times more Omega 3, 1.7 times more Fiber and 4.7 times more Protein than Boiled Turnips with Salt.
• While 7 oz of Boiled and Drained Turnips with Salt contain 4 times more Sugars than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Boiled Turnips with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled and Drained Turnips with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.