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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Cooked Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Energy	1% 29kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	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	3.83% 5g	5.5% 7.13g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	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	8.95% 3.4g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	6% 3.35g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Vitamin A	59.8% 538μg	64.3% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	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	9.75% 39μg	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	24.2% 22mg	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	17.7% 2.66mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	432% 519μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Calcium	15% 152mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	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	24.3% 1.94mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	4.86% 34mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens VS Turnip Greens per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen 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 Cooked Frozen Turnip Greens vs Turnip Greens:

• 100 grams of Cooked Frozen Turnip Greens have 2.1 times more Vitamin K than Turnip Greens.
• While 100 g of Raw Turnip Greens contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin B6, 5 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Turnip Greens provide similar amounts of Vitamin A and Vitamin E per 100 grams.
• 100 grams of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen 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 Cooked Frozen Turnip Greens vs Turnip Greens:

• 100 grams of Cooked Frozen Turnip Greens have 1.8 times more Iron and 2.2 times more Zinc than Turnip Greens.
• While 100 g of Raw Turnip Greens contain 2.3 times more Copper, 1.3 times more Potassium and 2.7 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Turnip Greens contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Water per 100 grams.
• 100 grams of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Turnip Greens have 1.4 times more Omega 3 and 2.2 times more Protein than Turnip Greens.
• While 100 g of Raw Turnip Greens contain 1.4 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Turnip Greens offer comparable quantities of Fiber per 100 grams.
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in 100 grams.