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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	0.76% 22kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.3% 0.051g	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	3.83% 5g	130g per day for Men 19-50 years
Sugars	NA	1.03% 0.75g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	34.3% 309μg	59.8% 538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	5.15% 0.067mg	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	9.75% 39μg	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	24.2% 22mg	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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	432% 519μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	11.8% 118mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	16.7% 0.15mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	20.7% 0.48mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	6.6% 224mg	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	0.8% 12mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.44% 90g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens, Unprepared have 1.2 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.7 times more Vitamin A than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Frozen Turnip Greens contain 1.3 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Magnesium, Potassium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Turnip Greens contain 1.3 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.