Comparing Nutrients in 100 grams Frozen Turnips VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	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	2.26% 2.94g	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	4.74% 1.8g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.04% 1.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	2% 8μg	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	4.9% 4.4mg	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 Turnips	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	2.3% 23mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	8.75% 0.7mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	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	2.86% 20mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.5% 93g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnip Greens contain 381 times more Vitamin A, 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 2.6 times more Vitamin B5, 3.8 times more Vitamin B6, 14.8 times more Vitamin B9 and 6.2 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Turnip Greens have similar amounts of Vitamin B3 per 100 g.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Turnip Greens contain 6 times more Calcium, 5.6 times more Copper, 2.2 times more Magnesium, 4.7 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Selenium than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Turnip Greens have similar amounts of Iron, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Turnip Greens contain 1.5 times more Carbohydrate and 1.9 times more Fiber than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Turnip Greens have similar amounts of Omega 3 and Protein per 100 g.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Turnip Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.