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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Turnips with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.11% 0.018g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	8.2% 5.93g	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	5.42% 3.04g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Boiled 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	5.8% 0.069mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	5.64% 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	3.97% 16μg	4.47% 18μg	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	25.6% 23mg	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

	Cooked Frozen Turnips with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.37% 43.7mg	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	24.3% 1.94mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	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	7.37% 51.6mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	7.88% 268mg	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	36% 540mg	38% 568mg	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

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

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Turnips with Salt versus 7 oz of Boiled Turnips 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 Boiled Turnips with Salt:

• 7 ounces of Cooked Frozen Turnips with Salt have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Boiled Turnips with Salt.
• While 7 oz of Boiled and Drained Turnips with Salt contain 3 times more Vitamin C than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Boiled Turnips with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Turnips with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Cooked Frozen Turnips with Salt have 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 Turnips with Salt.
• Both Cooked Frozen Turnips with Salt and Boiled Turnips with Salt contain similar levels of Copper, Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Turnips with Salt lack sufficient amounts of Magnesium
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled and Drained Turnips with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnips with Salt have 2.9 times more Omega 3 and 2.2 times more Protein than Boiled Turnips with Salt.
• While 7 oz of Boiled and Drained Turnips with Salt contain 1.4 times more Carbohydrate and 1.7 times more Sugars than Boiled Frozen Turnips, drained with Salt.
• Both Cooked Frozen Turnips with Salt and Boiled Turnips with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Turnips, drained with Salt as well as Boiled and Drained Turnips with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.