Comparing Nutrients in 7 ounces Cooked Frozen Turnips VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Cooked Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	6.64% 8.63g	6.66% 8.65g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	1.45% 1.05g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	84% 756μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	27.5% 0.36mg	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	58.5% 234μg	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	60.4% 54.4mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	608% 729μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	27% 272mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	55.8% 0.5mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	29% 0.67mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.02% 186g	5% 185g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnips have 1.4 times more Vitamin B3 than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain more Vitamin A, 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 14.8 times more Vitamin B9, 7 times more Vitamin C, 94 times more Vitamin E and 3676 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Frozen Turnips have 1.2 times more Iron, 1.2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 4.3 times more Calcium, 4 times more Copper, 1.6 times more Magnesium, 3.4 times more Manganese and 1.5 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Boiled and Drained Turnip Greens have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Turnips have 1.5 times more Omega 3, 4.4 times more Sugars and 1.3 times more Protein than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 1.8 times more Fiber than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Boiled and Drained Turnip Greens have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Frozen Turnips as well as Boiled and Drained Turnip Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.