Food Nutrient Profile - Cooked Frozen Turnip Greens

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Nutrients in 100 grams of Cooked Frozen Turnip Greens

Boiled and Drained Frozen Turnip Greens.

Macros Ratio

Protein Fat Carbs
36%
10%
54%
100 g ▼

Macro Nutrients

Cooked Frozen Turnip Greens
Energy29 kcal
1%
Boiled and Drained Frozen Turnip Greens provide 29kcal of Energy per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.42 g
0.43%
Boiled and Drained Frozen Turnip Greens provide 0.42g of Fat per 100 grams, meeting 0.43% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.099 g
0.31%
Boiled and Drained Frozen Turnip Greens provide 0.099g of Saturated Fat per 100 grams, meeting 0.31% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.12 g
7.44%
Boiled and Drained Frozen Turnip Greens provide 0.12g of Omega 3 per 100 grams, meeting 7.44% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.051 g
0.3%
Boiled and Drained Frozen Turnip Greens provide 0.051g of Omega 6 per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Turnip Greens provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate5 g
3.83%
Boiled and Drained Frozen Turnip Greens provide 5g of Carbohydrate per 100 grams, meeting 3.83% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.75 g
1.03%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Turnip Greens provide 0.75g of Sugars per 100 grams, meeting 1.03% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.4 g
8.95%
Boiled and Drained Frozen Turnip Greens provide 3.4g of Fiber per 100 grams, meeting 8.95% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.35 g
6%
Boiled and Drained Frozen Turnip Greens provide 3.35g of Protein per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Cooked Frozen Turnip Greens
Vitamin A538 μg
59.8%
RAE, retinol activity equivalents
Boiled and Drained Frozen Turnip Greens provide 538μg of Vitamin A per 100 grams, meeting 59.8% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.054 mg
4.5%
Thiamine
Boiled and Drained Frozen Turnip Greens provide 0.054mg of Vitamin B1 per 100 grams, meeting 4.5% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.074 mg
5.7%
Riboflavin
Boiled and Drained Frozen Turnip Greens provide 0.074mg of Vitamin B2 per 100 grams, meeting 5.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.47 mg
2.93%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Turnip Greens provide 0.47mg of Vitamin B3 per 100 grams, meeting 2.93% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.069 mg
1.4%
Pantothenic acid
Boiled and Drained Frozen Turnip Greens provide 0.069mg of Vitamin B5 per 100 grams, meeting 1.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.067 mg
5.15%
Pyridoxine
Boiled and Drained Frozen Turnip Greens provide 0.067mg of Vitamin B6 per 100 grams, meeting 5.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B939 μg
9.75%
Folates and Folic Acid
Boiled and Drained Frozen Turnip Greens provide 39μg of Vitamin B9 per 100 grams, meeting 9.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen Turnip Greens provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C22 mg
24.2%
Ascorbic acid
Boiled and Drained Frozen Turnip Greens provide 22mg of Vitamin C per 100 grams, meeting 24.2% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen Turnip Greens provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E2.66 mg
17.7%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Turnip Greens provide 2.66mg of Vitamin E per 100 grams, meeting 17.7% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K519 μg
432%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Turnip Greens provide 519μg of Vitamin K per 100 grams, meeting 432% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Cooked Frozen Turnip Greens
Calcium152 mg
15%
Boiled and Drained Frozen Turnip Greens provide 152mg of Calcium per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.15 mg
16.7%
Boiled and Drained Frozen Turnip Greens provide 0.15mg of Copper per 100 grams, meeting 16.7% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.94 mg
24.3%
Boiled and Drained Frozen Turnip Greens provide 1.94mg of Iron per 100 grams, meeting 24.3% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium26 mg
6.2%
Boiled and Drained Frozen Turnip Greens provide 26mg of Magnesium per 100 grams, meeting 6.2% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.48 mg
20.7%
Boiled and Drained Frozen Turnip Greens provide 0.48mg of Manganese per 100 grams, meeting 20.7% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus34 mg
4.86%
Boiled and Drained Frozen Turnip Greens provide 34mg of Phosphorus per 100 grams, meeting 4.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium224 mg
6.6%
Boiled and Drained Frozen Turnip Greens provide 224mg of Potassium per 100 grams, meeting 6.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.2 μg
2.2%
Boiled and Drained Frozen Turnip Greens provide 1.2μg of Selenium per 100 grams, meeting 2.2% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium15 mg
1%
Boiled and Drained Frozen Turnip Greens provide 15mg of Sodium per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.41 mg
3.73%
Boiled and Drained Frozen Turnip Greens provide 0.41mg of Zinc per 100 grams, meeting 3.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water90 g
2.44%
Boiled and Drained Frozen Turnip Greens provide 90g of Water per 100 grams, meeting 2.44% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Cooked Frozen Turnip Greens: 100g Serving Size

Discover the nutritional data of cooked frozen turnip greens with macro and micronutrients in 100g of boiled and drained frozen turnip greens. Find out the essential nutrients packed in this healthy vegetable option.

When you enjoy 100 grams of cooked frozen turnip greens, you're treating your body to a wealth of essential vitamins. These greens are particularly outstanding in their Vitamin K content, which plays a crucial role in blood clotting and bone health.

They are also an excellent source of both Vitamin A and Vitamin C. Vitamin A is vital for maintaining good vision, a healthy immune system, and proper cell growth. Vitamin C, on the other hand, is a powerful antioxidant that helps protect your cells from damage, supports your immune system, and enhances iron absorption.

In addition to these, cooked frozen turnip greens provide a good amount of Vitamin B9 (folate) and Vitamin E. Folate is essential for DNA synthesis and repair, making it particularly important during periods of rapid growth such as pregnancy and infancy. Vitamin E acts as an antioxidant, helping to protect cells from oxidative stress.

These greens also contain smaller amounts of several B vitamins, including Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), and Vitamin B6. These vitamins are crucial for energy metabolism and brain function.

While they have trace amounts of Vitamin B5 (pantothenic acid), cooked frozen turnip greens do not contain Vitamin B12 or Vitamin D, which are typically found in animal products and fortified foods.

Turnip greens are not just vitamin powerhouses; they are also rich in essential minerals. In 100 grams of cooked frozen turnip greens, you'll find an excellent source of both Iron and Manganese. Iron is essential for the production of hemoglobin, which carries oxygen in the blood, while manganese plays a role in bone formation, blood clotting, and reducing inflammation.

These greens also provide a good amount of Calcium and Copper. Calcium is crucial for strong bones and teeth, muscle function, and nerve signaling. Copper helps with iron absorption, maintains healthy bones, blood vessels, nerves, and immune function.

Additionally, cooked frozen turnip greens offer some Magnesium, Phosphorus, Potassium, and Zinc. Magnesium is involved in over 300 biochemical reactions in the body, including energy production and muscle function. Phosphorus is important for the formation of bones and teeth. Potassium helps regulate fluid balance, muscle contractions, and nerve signals. Zinc is vital for immune function, DNA synthesis, and cell division.

There are also trace amounts of Selenium and Sodium in these greens. Selenium is an antioxidant that helps prevent cell damage, while sodium is essential for maintaining fluid balance and proper muscle and nerve function.

In terms of macronutrients, 100 grams of cooked frozen turnip greens provide a good amount of Omega-3 fatty acids and dietary fiber. Omega-3s are essential fats that support heart health, reduce inflammation, and may improve brain function. Fiber is crucial for digestive health, helping to keep you regular and maintain a healthy weight.

These greens also contain some carbohydrates and protein, making them a well-rounded addition to your diet. Carbohydrates are the body's main source of energy, while protein is essential for building and repairing tissues.

While there are trace amounts of sugars in 100 grams of cooked frozen turnip greens, they contain no fat, saturated fat, or Omega-6 fatty acids, making them a heart-healthy choice.

Incorporating turnip greens into your meals can significantly boost your intake of essential vitamins and minerals, supporting overall health and well-being. Enjoy them as a side dish, in soups, or blended into smoothies for a nutritious and delicious addition to your diet.

Frequently Asked Questions about Cooked Frozen Turnip Greens

What are the health benefits of Cooked Frozen Turnip Greens?

Cooked frozen turnip greens are a great source of vitamins A, C, and K, as well as minerals like calcium and iron. They are also high in fiber and antioxidants, which can help support a healthy immune system and reduce inflammation in the body. Incorporating cooked frozen turnip greens into your diet can contribute to overall health and well-being.

Are there any potential risks or side effects of consuming Cooked Frozen Turnip Greens?

Cooked frozen turnip greens are a nutritious option, but it's important to be aware that they may contain higher levels of sodium due to the processing. Additionally, some nutrients like vitamin C may be reduced during the cooking and freezing process. To minimize these risks, opt for low-sodium varieties and consider incorporating a variety of fresh and frozen vegetables into your diet for a well-rounded nutrient intake.

Can I lose weight by eating more Cooked Frozen Turnip Greens?

Cooked frozen turnip greens can be a nutritious addition to a weight loss diet due to their low calorie content and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced eating habits and portion control in addition to incorporating turnip greens into your meals.

Can I gain more muscles by eating more Cooked Frozen Turnip Greens if I train consistently?

Cooked frozen turnip greens are a nutritious vegetable that can contribute to muscle growth when combined with a well-rounded diet and consistent training. However, to effectively build muscle, it is important to consume a variety of protein sources, healthy fats, and carbohydrates in addition to vegetables. Consider incorporating plant-based protein sources like legumes, tofu, tempeh, and whole grains to support muscle development.

Can I eat Cooked Frozen Turnip Greens if I have diabetes?

Yes, cooked frozen turnip greens can be a healthy option for individuals with diabetes. Turnip greens are low in calories and carbohydrates, making them a good choice for managing blood sugar levels. They are also rich in fiber, vitamins, and minerals, which can support overall health. Just be mindful of any added fats or sugars during the cooking process.

Can I consume Cooked Frozen Turnip Greens if I am on a Keto diet?

Yes, cooked frozen turnip greens can be a good option for a keto diet as they are low in carbs and high in fiber. They can be a great source of vitamins, minerals, and antioxidants while being low in calories. Just be mindful of any added ingredients or sauces that may contain hidden sugars or carbs.

Can I eat Cooked Frozen Turnip Greens if I am on a low fat diet?

Yes, cooked frozen turnip greens can be a healthy addition to a low-fat diet. Turnip greens are low in calories and fat, making them a nutritious choice for those looking to reduce their fat intake. Just be mindful of any added fats or oils during the cooking process, and opt for healthier cooking methods such as steaming or sautéing with minimal oil.

What is the environmental impact of producing Cooked Frozen Turnip Greens?

Producing cooked frozen turnip greens can have a lower environmental impact compared to animal products, as plant-based foods generally require less water, land, and energy to produce. However, it's important to consider factors such as packaging, transportation, and processing methods which can also contribute to the overall environmental footprint. Choosing organic and locally sourced options can further reduce the environmental impact of frozen turnip greens.




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