Comparing Nutrients in 100 grams Frozen Turnips VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Frozen Turnips	Boiled Turnips	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.053% 0.009g	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	3.9% 5.06g	130g per day for Men 19-50 years
Sugars	NA	4.12% 3g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	2% 8μg	2.25% 9μg	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	13% 11.6mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Boiled Turnips	Recommended Dietary Allowance
Calcium	2.3% 23mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	0.22% 0.002mg	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	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	3.1% 0.071mg	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	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.53% 94g	3700g per day for Men 19-50 years

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

• Frozen Turnips, Unprepared have 1.3 times more Vitamin B3 than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Turnips have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 g.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Turnips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Turnips, Unprepared have 22.5 times more Copper, 3.9 times more Iron and 1.6 times more Sodium than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.4 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Turnips have similar amounts of Magnesium, Manganese, Zinc and Water per 100 g.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Turnips have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Turnips, Unprepared have 2 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.7 times more Carbohydrate than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled and Drained Turnips have similar amounts of Fiber per 100 g.
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Turnips have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.