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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Cooked Frozen Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	1% 29kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.83% 5g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	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	8.95% 3.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	6% 3.35g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	59.8% 538μg	34% 305μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	6.77% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	5.7% 0.074mg	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	9.75% 39μg	10.3% 41μg	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	24.2% 22mg	28.7% 26mg	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	17.7% 2.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	432% 519μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	15% 152mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	5.67% 0.051mg	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	24.3% 1.94mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	9.57% 0.22mg	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	4.86% 34mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 93g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens have 1.8 times more Vitamin A, 1.2 times more Vitamin B1 and 1.2 times more Vitamin B3 than Frozen Turnip Greens And Turnips, Unprepared.
• While Frozen Turnip Greens And Turnips, Unprepared contain 1.8 times more Vitamin B5 than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Boiled and Drained Frozen Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Frozen Turnip Greens have 1.3 times more Calcium, 2.9 times more Copper, 1.4 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 2.6 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Boiled and Drained Frozen Turnip Greens and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Iron, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Turnip Greens have 1.4 times more Energy, 1.8 times more Omega 3, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Frozen Turnip Greens And Turnips, Unprepared.
• Both Boiled and Drained Frozen Turnip Greens as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.