Comparing Nutrients in 100 grams Cooked Frozen Turnip Greens And Turnips VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Vinespinach	31%	11%	58%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Vinespinach	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	NA	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.73% 4.85g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	8.16% 3.1g	NA	38g per day for Men 19-50 years
Protein	5.34% 3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Vinespinach	Recommended Dietary Allowance
Vitamin A	48% 431μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.04% 0.49mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.66% 0.083mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	18.5% 0.24mg	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	8.25% 33μg	35% 140μg	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	20.2% 18mg	113% 102mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	346% 415μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Vinespinach	Recommended Dietary Allowance
Calcium	13% 128mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	12% 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	22% 1.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	32% 0.74mg	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	4.57% 32mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	6.35% 216mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Vinespinach per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Turnip Greens And Turnips versus 100 g of Vinespinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Turnip Greens And Turnips vs Vinespinach:

• 100 g of Raw Vinespinach contain 2.4 times more Vitamin B2, 3.6 times more Vitamin B6, 4.2 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Vinespinach provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 100 grams.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Vinespinach have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Turnip Greens And Turnips vs Vinespinach:

• 100 grams of Cooked Frozen Turnip Greens And Turnips have 1.2 times more Copper, 1.5 times more Iron and 1.4 times more Selenium than Vinespinach.
• While 100 g of Raw Vinespinach contain 2.7 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Vinespinach contain similar levels of Calcium, Zinc and Water per 100 grams.
• 100 grams of Vinespinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Turnip Greens And Turnips have 1.4 times more Carbohydrate and 1.7 times more Protein than Vinespinach.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Vinespinach provide inadequate amounts of Energy in 100 grams.