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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Cooked Frozen Turnips	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.44% 0.075g	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	5.6% 7.3g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	15.3% 0.2mg	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	36.7% 147μg	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	59% 53mg	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	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12.6% 0.11mg	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	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	32% 0.73mg	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	10.6% 361mg	10.7% 365mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.02% 186g	5% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Turnips have 1.5 times more Vitamin B3 than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B6, 9.3 times more Vitamin B9 and 6.9 times more Vitamin C than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Frozen Turnip Greens provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Frozen Turnips have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Turnips as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Turnips have 3 times more Sodium than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 3.7 times more Calcium, 1.5 times more Iron, 1.9 times more Magnesium and 3.7 times more Manganese than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Frozen Turnip Greens contain similar levels of Copper, Phosphorus, Potassium and Water per seven ounces.
• Both Boiled and Drained Frozen Turnips as well as Frozen Turnip Greens, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Turnip Greens, Unprepared contain 1.6 times more Protein than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Frozen Turnip Greens offer comparable quantities of Omega 3, Carbohydrate and Fiber per seven ounces.
• Both Boiled and Drained Frozen Turnips as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.