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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Cooked Frozen Turnips	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	NA	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.5% 355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	5.65% 0.073mg	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	20.3% 81.4μg	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	34% 30.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	18.3% 0.16mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	24% 0.55mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.02% 186g	5.08% 188g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Turnips have 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Turnip Greens with Liquids.
• While 7 oz of Canned Turnip Greens Solids and Liquids contain more Vitamin A, 2.3 times more Vitamin B2, 5.1 times more Vitamin B9 and 4 times more Vitamin C than Boiled and Drained Frozen Turnips.
• 7 ounces of Cooked Frozen Turnips have insufficient amounts of Vitamin A
• 7 ounces of Canned Turnip Greens with Liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Frozen Turnips as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Turnips have 1.2 times more Phosphorus and 1.3 times more Potassium than Canned Turnip Greens with Liquids.
• While 7 oz of Canned Turnip Greens Solids and Liquids contain 3.7 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese and 7.7 times more Sodium than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Canned Turnip Greens with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Turnips lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Turnips as well as Canned Turnip Greens Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnips have 1.8 times more Carbohydrate than Canned Turnip Greens with Liquids.
• Both Cooked Frozen Turnips and Canned Turnip Greens with Liquids offer comparable quantities of Omega 3, Fiber and Protein per seven ounces.
• 7 ounces of Canned Turnip Greens with Liquids provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Frozen Turnips as well as Canned Turnip Greens Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.