Comparing Nutrients in 100 calories Frozen Turnip Greens VS Cooked Frozen Turnip Greens

Weight per 100 calories

• Frozen Turnip Greens: 455g
• Cooked Frozen Turnip Greens: 345g

Boiled and Drained Frozen Turnip Greens have 1.3 times more energy per unit of mass than Frozen Turnip Greens, Unprepared, which is very low in comparison to other foods. Frozen Turnip Greens having very low energy density.

Which food has more nutrients per 100 calories - Frozen Turnip Greens or Cooked Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	13.2% 17g	130g per day for Men 19-50 years
Sugars	NA	3.57% 2.6g	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	30% 11.4g	31% 11.7g	38g per day for Men 19-50 years
Protein	20% 11.2g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	156% 1405μg	206% 1855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	17.8% 0.23mg	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	84% 336μg	33.6% 134μg	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	135% 122mg	83.5% 75mg	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	NA	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1491% 1789μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	53.6% 536mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	57.5% 0.52mg	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	85.8% 6.86mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	21.3% 89.7mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	71.2% 1.64mg	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	17.5% 123mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	3.64% 54.5mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.42% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Turnip Greens vs Cooked Frozen Turnip Greens:

• Frozen Turnip Greens, Unprepared have 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.3 times more Vitamin A than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Turnip Greens vs Cooked Frozen Turnip Greens:

• Frozen Turnip Greens, Unprepared have 1.4 times more Magnesium and 1.4 times more Water than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 2 times more Copper and 1.8 times more Zinc than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Selenium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of macro-nutrients per 100 kcal
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.