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

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Turnip Greens	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	7.13% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.13g	3.73% 4.85g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	1.48% 1.07g	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	0.4% 0.29g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	64.3% 579μg	48% 431μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	1.66% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	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	48.5% 194μg	8.25% 33μg	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	66.7% 60mg	20.2% 18mg	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	19% 2.86mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	346% 415μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	19% 190mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	14.8% 0.13mg	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	13.8% 1.1mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	17.4% 0.4mg	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	6% 42mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	6.35% 216mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.46% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Turnip Greens have 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 4.6 times more Vitamin B5, 3.9 times more Vitamin B6, 5.9 times more Vitamin B9, 3.3 times more Vitamin C and 1.3 times more Vitamin E than Cooked Frozen Turnip Greens And Turnips.
• While 100 g of Boiled and Drained Frozen Turnip Greens And Turnips contain 1.7 times more Vitamin K than Raw Turnip Greens.
• 100 grams of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Turnip Greens have 1.5 times more Calcium, 2.6 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Sodium than Cooked Frozen Turnip Greens And Turnips.
• While 100 g of Boiled and Drained Frozen Turnip Greens And Turnips contain 1.6 times more Iron and 1.9 times more Zinc than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens And Turnips contain similar levels of Manganese 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 Turnip Greens have 1.5 times more Carbohydrate than Cooked Frozen Turnip Greens And Turnips.
• While 100 g of Boiled and Drained Frozen Turnip Greens And Turnips contain 1.4 times more Omega 3 and 2 times more Protein than Raw Turnip Greens.
• Both Turnip Greens and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Fiber per 100 grams.
• Both Raw Turnip Greens as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Energy and Omega 6 in 100 grams.