Comparing Nutrients in 7 ounces Cooked Frozen Turnips with Salt VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips with Salt	26%	9%	65%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Cooked Frozen Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	5.7% 7.4g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	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	10.4% 3.97g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	2.74% 0.14mg	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	3.97% 16μg	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	8.6% 7.74mg	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	0.26% 0.04mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	24.3% 1.94mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	7.37% 51.6mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnips with Salt VS Cooked Frozen Turnip Greens with Salt per 7 oz

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

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

• 7 ounces of Cooked Frozen Turnips with Salt have 2 times more Vitamin B5 than Cooked Frozen Turnip Greens with Salt.
• While 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 4.9 times more Vitamin B9, 5.6 times more Vitamin C, 133 times more Vitamin E and 5189 times more Vitamin K than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 4.8 times more Calcium, 2.4 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium and 2.1 times more Zinc than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Cooked Frozen Turnip Greens with Salt contain similar levels of Potassium, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Turnips with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnips with Salt have 2.3 times more Sugars than Cooked Frozen Turnip Greens with Salt.
• While 7 oz of Boiled Frozen Turnip Greens, drained with Salt contain 1.3 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Boiled Frozen Turnips, drained with Salt.
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.