Comparing Nutrients in 7 ounces Frozen Turnip Greens VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.42% 0.071g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Vitamin A	68% 613μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.75% 0.76mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	40% 0.52mg	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	96% 385μg	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	132% 119mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Calcium	23.4% 234mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	77% 0.69mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	40.2% 0.92mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	17.3% 587mg	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	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	5% 184g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Turnip Greens versus 7 oz of 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 Turnip Greens:

• 7 oz of Raw Turnip Greens contain 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Turnip Greens provide similar amounts of Vitamin B2 per seven ounces.
• Both Frozen Turnip Greens, Unprepared as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Turnip Greens have 1.4 times more Iron than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 1.6 times more Calcium, 6.1 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 3.3 times more Sodium than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Turnip Greens contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Frozen Turnip Greens lack sufficient amounts of Selenium
• Both Frozen Turnip Greens, Unprepared as well as Raw Turnip Greens lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Turnip Greens have 1.6 times more Protein than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 1.9 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Turnip Greens offer comparable quantities of Omega 3 per seven ounces.
• Both Frozen Turnip Greens, Unprepared as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.