Comparing Nutrients in 100 calories Boiled Turnips VS Frozen Turnips

Weight per 100 calories

• Boiled Turnips: 455g
• Frozen Turnips: 625g

Boiled Turnips have 1.4 times more energy per 100g than Frozen Turnips. It has very low energy density when compared to other foods. Frozen Turnips, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Boiled Turnips or Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	14% 18.4g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	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	24% 9.1g	29.6% 11.3g	38g per day for Men 19-50 years
Protein	5.76% 3.23g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.69% 6.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	23% 0.3mg	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	10.2% 41μg	12.5% 50μg	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	58.6% 52.7mg	30.6% 27.5mg	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	0.61% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Frozen Turnips	Recommended Dietary Allowance
Calcium	15% 150mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	31.3% 0.28mg	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	10.2% 0.82mg	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	9.74% 41mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.3% 0.44mg	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% 118mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	25% 856mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	4.85% 72.7mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	4.96% 0.55mg	7.95% 0.88mg	11mg per day for Men 19-50 years
Water	11.5% 425g	16% 598g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Turnips vs Frozen Turnips:

• Boiled and Drained Turnips have 1.9 times more Vitamin C than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 1.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Turnips vs Frozen Turnips:

• Frozen Turnips, Unprepared contain 30.9 times more Copper, 5.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2.8 times more Selenium, 2.1 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Calcium, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Turnips have 1.3 times more Carbohydrate than Frozen Turnips, Unprepared.
• While Frozen Turnips, Unprepared contain 2.8 times more Fat, 2.8 times more Omega 3 and 2 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Frozen Turnips, Unprepared have similar amounts of Energy and Fiber per 100 kcal.
• Both Boiled and Drained Turnips as well as Frozen Turnips, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.