Comparing Nutrients in 500 calories Boiled Turnip GreensVS Frozen Turnip Greens

Weight per 500 calories

Boiled Turnip Greens

2500g

Frozen Turnip Greens

2273g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Frozen Turnip Greens?

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens

19%

72%

Frozen Turnip Greens

36%

10%

54%

500 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs Frozen Turnip Greens

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.93%5.75g

Fat

7.26%7.05g

5.75 gvs7.05 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.14%1.33g

Saturated Fat

5.2%1.66g

1.33 gvs1.66 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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100%1.6g

Omega 3

124%1.98g

1.6 gvs1.98 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.1%0.7g

Omega 6

5.1%0.86g

0.7 gvs0.86 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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84%109g

Carbohydrate

64%83.4g

109 gvs83.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18.3%13.3g

Sugars

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

13.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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230%87.5g

Fiber

150%57g

87.5 gvs57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51%28.5g

Protein

100%56g

28.5 gvs56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Turnip Greensvs Frozen Turnip Greens

1058%9525μg

Vitamin A

780%7023μg

RAE, retinol activity equivalents

9525 μgvs7023 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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94%1.13mg

Vitamin B1

83.3%1mg

Thiamine

1.13 mgvs1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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138%1.8mg

Vitamin B2

159%2.07mg

Riboflavin

1.8 mgvs2.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.2%10.3mg

Vitamin B3

54.4%8.7mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs8.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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137%6.85mg

Vitamin B5

63.6%3.2mg

Pantothenic acid

6.85 mgvs3.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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346%4.5mg

Vitamin B6

175%2.27mg

Pyridoxine

4.5 mgvs2.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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738%2950μg

Vitamin B9

420%1682μg

Folates and Folic Acid

2950 μgvs1682 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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761%685mg

Vitamin C

677%609mg

Ascorbic acid

685 mgvs609 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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313%47mg

Vitamin E

Tocopherols and Tocotrienols

47 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7658%9190μg

Vitamin K

Phytomenadione or phylloquinone

9190 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Turnip Greensvs Frozen Turnip Greens

343%3425mg

Calcium

268%2682mg

3425 mgvs2682 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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703%6.33mg

Copper

144%1.3mg

6.33 mgvs1.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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250%20mg

Iron

429%34.3mg

20 mgvs34.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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131%550mg

Magnesium

146%614mg

550 mgvs614 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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366%8.43mg

Manganese

365%8.4mg

8.43 mgvs8.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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104%725mg

Phosphorus

87.7%614mg

725 mgvs614 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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149%5075mg

Potassium

123%4182mg

5075 mgvs4182 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.5μg

Selenium

37%20.5μg

22.5 μgvs20.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48.3%725mg

Sodium

18%273mg

725 mgvs273 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg

Zinc

35%3.86mg

3.5 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63%2330g

Water

57%2112g

2330 gvs2112 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Turnip Greens vs Frozen Turnip Greens:

Boiled and Drained Turnip Greens have 1.4 times more Vitamin A, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
Both Boiled and Drained Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Frozen Turnip Greens:

Boiled and Drained Turnip Greens have 1.3 times more Calcium, 4.9 times more Copper, 1.2 times more Potassium and 2.7 times more Sodium than Frozen Turnip Greens, Unprepared.
While Frozen Turnip Greens, Unprepared contain 1.7 times more Iron than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Turnip Greens have 1.3 times more Carbohydrate and 1.5 times more Fiber than Frozen Turnip Greens, Unprepared.
While Frozen Turnip Greens, Unprepared contain 1.3 times more Saturated Fat and 2 times more Protein than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Frozen Turnip Greens, Unprepared have similar amounts of Energy, Fat, Omega 3 and Omega 6 per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Turnip GreensVS Canned Turnip Greens with LiquidsFrozen Turnip GreensVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Cooked Frozen Turnip GreensFrozen Turnip GreensVS Cooked Frozen Turnip Greens

Compare Foods

Comparing Nutrients in 500 calories Boiled Turnip GreensVS Frozen Turnip Greens

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Frozen Turnip Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: