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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.6% 0.1g	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	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	NA	2.05% 1.5g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	68% 613μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	36.7% 147μg	19.3% 77.4μg	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	48% 43.3mg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	23.4% 234mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	33% 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	37.5% 3mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	41% 0.94mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5% 184g	4.85% 179g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens, Unprepared have 1.2 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.7 times more Vitamin A than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Frozen Turnip Greens contain 1.3 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Magnesium, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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