Comparing Nutrients in 7 ounces Turnips VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	9.8% 12.8g	7.72% 10g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	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	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	7.44% 29.8μg	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	46.3% 41.7mg	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	0.4% 0.06mg	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

	Turnips	Boiled Turnips	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	0.44% 0.004mg	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	7.44% 0.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	6.13% 0.14mg	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	7.65% 53.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.93% 182g	5.02% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Turnips vs Boiled Turnips:

• Raw Turnips have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Turnips.
• Both Raw Turnips as well as Boiled and Drained Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Turnips vs Boiled Turnips:

• Raw Turnips have 42.5 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.9 times more Manganese, 3.5 times more Selenium, 4.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Turnips.
• Both Raw Turnips and Boiled and Drained Turnips have similar amounts of Calcium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Turnips have 1.3 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Protein than Boiled and Drained Turnips.
• Both Raw Turnips and Boiled and Drained Turnips have similar amounts of Fiber per 7 oz.
• Both Raw Turnips as well as Boiled and Drained Turnips have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.