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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips with Salt	12%	3%	85%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Boiled Turnips with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	7.72% 10g	5.7% 7.4g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	4.74% 3.43g	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	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.42% 3.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	5.6% 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	4.47% 18μg	3.97% 16μg	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	25.6% 23mg	8.6% 7.74mg	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	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	5.46% 0.44mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	5.4% 37.7mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.02% 186g	5.02% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Turnips with Salt vs Cooked Frozen Turnips with Salt:

• Boiled and Drained Turnips with Salt have 3 times more Vitamin C than Boiled Frozen Turnips, drained with Salt.
• While Boiled Frozen Turnips, drained with Salt contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Boiled and Drained Turnips with Salt.
• Both Boiled and Drained Turnips with Salt and Boiled Frozen Turnips, drained with Salt have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

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

• Boiled Frozen Turnips, drained with Salt contain 1.5 times more Calcium, 4.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Turnips with Salt.
• Both Boiled and Drained Turnips with Salt and Boiled Frozen Turnips, drained with Salt have similar amounts of Copper, Manganese, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Turnips with Salt have 1.4 times more Carbohydrate and 1.7 times more Sugars than Boiled Frozen Turnips, drained with Salt.
• While Boiled Frozen Turnips, drained with Salt contain 2.9 times more Omega 3 and 2.2 times more Protein than Boiled and Drained Turnips with Salt.
• Both Boiled and Drained Turnips with Salt and Boiled Frozen Turnips, drained with Salt have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Turnips with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.