Comparing Nutrients in 100 grams Cooked Frozen Turnips VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	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	3.35% 4.35g	5.5% 7.13g	130g per day for Men 19-50 years
Sugars	3.24% 2.35g	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	5.26% 2g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.3% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.9% 0.035mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	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	2% 8μg	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	4.33% 3.9mg	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	0.13% 0.02mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Turnip Greens	Recommended Dietary Allowance
Calcium	3.2% 32mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	7% 0.063mg	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	12.3% 0.98mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	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	3.7% 26mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.42% 89.7g	3700g per day for Men 19-50 years

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

• Raw Turnip Greens contain more Vitamin A, 2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.7 times more Vitamin B5, 3.9 times more Vitamin B6, 24.3 times more Vitamin B9, 15.4 times more Vitamin C, 143 times more Vitamin E and 2510 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Turnip Greens contain 5.9 times more Calcium, 5.6 times more Copper, 2.2 times more Magnesium, 4.7 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 2 times more Selenium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Iron, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Turnips have 2.9 times more Sugars than Raw Turnip Greens.
• While Raw Turnip Greens contain 1.4 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw Turnip Greens have similar amounts of Omega 3 and Protein per 100 g.
• Both Boiled and Drained Frozen Turnips as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.