Comparing Nutrients in 7 ounces Frozen Turnip Greens VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	6.66% 8.65g	130g per day for Men 19-50 years
Sugars	NA	1.45% 1.05g	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	13% 4.96g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	68% 613μg	84% 756μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	27.5% 0.36mg	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	36.7% 147μg	58.5% 234μg	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	59% 53mg	60.4% 54.4mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	608% 729μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	23.4% 234mg	27% 272mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	55.8% 0.5mg	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	37.5% 3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	29% 0.67mg	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	7.65% 53.6mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5% 184g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens VS Boiled Turnip Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Turnip Greens versus 7 oz of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Turnip Greens vs Boiled Turnip Greens:

• 7 ounces of Frozen Turnip Greens have 1.3 times more Vitamin B2 than Boiled Turnip Greens.
• While 7 oz of Boiled and Drained Turnip Greens contain 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C per seven ounces.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Turnip Greens vs Boiled Turnip Greens:

• 7 ounces of Frozen Turnip Greens have 1.9 times more Iron and 1.2 times more Magnesium than Boiled Turnip Greens.
• While 7 oz of Boiled and Drained Turnip Greens contain 4.4 times more Copper than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Turnip Greens have 1.4 times more Omega 3 and 2.2 times more Protein than Boiled Turnip Greens.
• While 7 oz of Boiled and Drained Turnip Greens contain 1.4 times more Fiber than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.