Comparing Nutrients in 100 grams Boiled Turnip Greens VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.35% 4.36g	5.5% 7.13g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	1.1% 0.81g	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	0.4% 0.29g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.2% 3.5g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Vitamin A	42.3% 381μg	64.3% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.75% 0.045mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.54% 0.072mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20.2% 0.26mg	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	29.5% 118μg	48.5% 194μg	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	30.4% 27.4mg	66.7% 60mg	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	12.5% 1.88mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	306% 368μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Calcium	13.7% 137mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	39% 0.35mg	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% 0.8mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	20.3% 0.47mg	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	4.14% 29mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens VS Turnip Greens per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Turnip Greens vs Turnip Greens:

• 100 grams of Boiled Turnip Greens have 1.5 times more Vitamin K than Turnip Greens.
• While 100 g of Raw Turnip Greens contain 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Turnip Greens vs Turnip Greens:

• 100 g of Raw Turnip Greens contain 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.4 times more Sodium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens contain similar levels of Water per 100 grams.
• 100 grams of Boiled Turnip Greens lack sufficient amounts of Selenium
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Turnip Greens contain 1.3 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Turnip Greens offer comparable quantities of Fiber per 100 grams.
• Both Boiled and Drained Turnip Greens as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in 100 grams.