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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.82% 3.67g	3.35% 4.36g	130g per day for Men 19-50 years
Sugars	NA	0.73% 0.53g	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	6.58% 2.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	2.04% 1.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	34.3% 309μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	14% 0.18mg	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	18.5% 74μg	29.5% 118μg	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	29.8% 27mg	30.4% 27.4mg	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	NA	12.5% 1.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	306% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	11.8% 118mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	28% 0.25mg	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	19% 1.5mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	14.7% 0.34mg	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	3.86% 27mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Frozen Turnip Greens have 1.3 times more Vitamin B2 than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C per 100 grams.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Turnip Greens have 1.9 times more Iron and 1.2 times more Magnesium than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 4.4 times more Copper than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Boiled Turnip Greens contain similar levels of Calcium, Manganese, Phosphorus, Potassium and Water per 100 grams.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

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