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

Macros Ratio

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

Macro Nutrients

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	11% 14g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	128% 1149μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	96% 385μg	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	132% 119mg	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	38% 5.68mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	415% 498μg	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	37.7% 377mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	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	27.3% 2.2mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	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	12% 83.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.85% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Turnip Greens have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin B6, 5 times more Vitamin B9 and 2.8 times more Vitamin C than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain 2.1 times more Vitamin K than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens provide similar amounts of Vitamin A and Vitamin E per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Turnip Greens have 1.3 times more Calcium, 2.3 times more Copper, 1.2 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Sodium than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain 1.8 times more Iron and 2.2 times more Zinc than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens contain similar levels of Magnesium, Manganese, Selenium and Water per seven ounces.
• 7 ounces of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

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