Comparing Nutrients in 7 ounces Boiled Turnips VS Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Turnips	12%	3%	85%

Macro Nutrients

	Boiled Turnips	Turnips	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.14% 0.024g	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	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	10.4% 7.54g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Turnips	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	13.7% 0.18mg	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	7.44% 29.8μg	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	46.3% 41.7mg	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	0.4% 0.06mg	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	Turnips	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	0.44% 0.004mg	18.7% 0.17mg	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	4.47% 0.36mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	11.6% 0.27mg	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	7.37% 51.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.93% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnips VS Turnips per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Turnips vs Turnips:

• 7 oz of Raw Turnips contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Turnips.
• 7 ounces of Boiled Turnips have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Turnips as well as Raw Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Turnips vs Turnips:

• 7 oz of Raw Turnips contain 42.5 times more Copper, 1.7 times more Iron, 1.9 times more Manganese, 4.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Turnips.
• Both Boiled Turnips and Turnips contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Boiled Turnips lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Turnips as well as Raw Turnips lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Turnips contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Turnips.
• Both Boiled Turnips and Turnips offer comparable quantities of Fiber per seven ounces.
• Both Boiled and Drained Turnips as well as Raw Turnips provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.