Nutrients in 300 calories of Turnips

Raw Turnips (Brassica rapa (Rapifera Group)).

Weight per 300 Calories

Turnips

1071g

Raw Turnips has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

85%

300 kcal ▼

Macro Nutrients

Turnips

Energy300 kcal

10.3%

Raw Turnips have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.07 g

1.1%

Raw Turnips have 1.0714285714286 g of Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Raw Turnips have 0.11785714285714 g of Saturated Fat per 300 calories, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.43 g

26.8%

Raw Turnips have 0.42857142857143 g of Omega 3 per 300 calories, which is 26.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.76%

Raw Turnips have 0.12857142857143 g of Omega 6 per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Turnips have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69 g

53%

Raw Turnips have 68.892857142857 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars40.7 g

56%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Turnips have 40.714285714286 g of Sugars per 300 calories, which is 56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber19.3 g

50.8%

Raw Turnips have 19.285714285714 g of Fiber per 300 calories, which is 50.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.64 g

17.2%

Raw Turnips have 9.6428571428571 g of Protein per 300 calories, which is 17.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Turnips

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Turnips have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.43 mg

35.7%

Thiamine

Raw Turnips have 0.42857142857143 mg of Vitamin B1 per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg

24.7%

Riboflavin

Raw Turnips have 0.32142857142857 mg of Vitamin B2 per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.3 mg

26.8%

Niacin, nicotinic acid, niacinamide

Raw Turnips have 4.2857142857143 mg of Vitamin B3 per 300 calories, which is 26.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.14 mg

43%

Pantothenic acid

Raw Turnips have 2.1428571428571 mg of Vitamin B5 per 300 calories, which is 43% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.96 mg

74%

Pyridoxine

Raw Turnips have 0.96428571428571 mg of Vitamin B6 per 300 calories, which is 74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9161 μg

40%

Folates and Folic Acid

Raw Turnips have 160.71428571429 μg of Vitamin B9 per 300 calories, which is 40% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Turnips have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C225 mg

250%

Ascorbic acid

Raw Turnips have 225 mg of Vitamin C per 300 calories, which is 250% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Turnips have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.32 mg

2.14%

Tocopherols and Tocotrienols

Raw Turnips have 0.32142857142857 mg of Vitamin E per 300 calories, which is 2.14% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.07 μg

0.89%

Phytomenadione or phylloquinone

Raw Turnips have 1.0714285714286 μg of Vitamin K per 300 calories, which is 0.89% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Turnips

Calcium321 mg

32%

Raw Turnips have 321.42857142857 mg of Calcium per 300 calories, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.91 mg

101%

Raw Turnips have 0.91071428571429 mg of Copper per 300 calories, which is 101% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.2 mg

40%

Raw Turnips have 3.2142857142857 mg of Iron per 300 calories, which is 40% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium118 mg

28%

Raw Turnips have 117.85714285714 mg of Magnesium per 300 calories, which is 28% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.44 mg

62.4%

Raw Turnips have 1.4357142857143 mg of Manganese per 300 calories, which is 62.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus289 mg

41.3%

Raw Turnips have 289.28571428571 mg of Phosphorus per 300 calories, which is 41.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2046 mg

60%

Raw Turnips have 2046.4285714286 mg of Potassium per 300 calories, which is 60% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.5 μg

13.6%

Raw Turnips have 7.5 μg of Selenium per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium718 mg

48%

Raw Turnips have 717.85714285714 mg of Sodium per 300 calories, which is 48% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.9 mg

26.3%

Raw Turnips have 2.8928571428571 mg of Zinc per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water984 g

26.6%

Raw Turnips have 984.32142857143 g of Water per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Turnips:

300 calories of Turnips has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Turnips:

300 calories of Turnips has outstanding amounts of Copper.
It is an excellent source of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 300 calories of Raw Turnips:

300 calories of Turnips is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Turnips with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Turnips

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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