Comparing Nutrients in 5 ounces Turnip GreensVS Boiled Turnip Greens

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Boiled Turnip Greens

19%

72%

5 oz ▼

Macro Nutrients

Turnip Greensvs Boiled Turnip Greens

1.56%45.4kcal

Energy

0.98%28.3kcal

45.4 kcalvs28.3 kcal

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

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0.44%0.43g

Fat

0.34%0.33g

0.43 gvs0.33 g

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

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0.31%0.099g

Saturated Fat

0.23%0.075g

0.099 gvs0.075 g

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

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7.44%0.12g

Omega 3

5.67%0.091g

0.12 gvs0.091 g

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

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0.3%0.051g

Omega 6

0.23%0.04g

0.051 gvs0.04 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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7.77%10g

Carbohydrate

4.75%6.2g

10 gvs6.2 g

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

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1.6%1.15g

Sugars

1.04%0.75g

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

1.15 gvs0.75 g

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

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0.57%0.41g

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]

0.41 gvsNA g

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

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%0.74g

Glucose

0.74 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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12%4.54g

Fiber

13%4.96g

4.54 gvs4.96 g

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

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3.8%2.13g

Protein

2.9%1.6g

2.13 gvs1.6 g

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

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Vitamins

Turnip Greensvs Boiled Turnip Greens

91%821μg

Vitamin A

60%540μg

RAE, retinol activity equivalents

821 μgvs540 μg

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

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8.27%0.099mg

Vitamin B1

5.3%0.064mg

Thiamine

0.099 mgvs0.064 mg

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

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11%0.14mg

Vitamin B2

7.85%0.1mg

Riboflavin

0.14 mgvs0.1 mg

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

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5.3%0.85mg

Vitamin B3

3.64%0.58mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.58 mg

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

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10.8%0.54mg

Vitamin B5

7.77%0.39mg

Pantothenic acid

0.54 mgvs0.39 mg

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

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28.7%0.37mg

Vitamin B6

19.6%0.26mg

Pyridoxine

0.37 mgvs0.26 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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68.7%275μg

Vitamin B9

42%167μg

Folates and Folic Acid

275 μgvs167 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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94%85mg

Vitamin C

43%39mg

Ascorbic acid

85 mgvs39 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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27%4.05mg

Vitamin E

17.8%2.66mg

Tocopherols and Tocotrienols

4.05 mgvs2.66 mg

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

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296%356μg

Vitamin K

434%521μg

Phytomenadione or phylloquinone

356 μgvs521 μg

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

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Minerals

Turnip Greensvs Boiled Turnip Greens

27%269mg

Calcium

19.4%194mg

269 mgvs194 mg

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

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55%0.5mg

Copper

40%0.36mg

0.5 mgvs0.36 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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19.5%1.56mg

Iron

14%1.13mg

1.56 mgvs1.13 mg

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

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10.5%44mg

Magnesium

7.42%31mg

44 mgvs31 mg

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

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28.7%0.66mg

Manganese

20.8%0.48mg

0.66 mgvs0.48 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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8.5%59.5mg

Phosphorus

5.87%41mg

59.5 mgvs41 mg

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

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12.3%420mg

Potassium

8.46%288mg

420 mgvs288 mg

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

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3.1%1.7μg

Selenium

2.3%1.28μg

1.7 μgvs1.28 μg

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

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3.78%56.7mg

Sodium

2.74%41mg

56.7 mgvs41 mg

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

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2.45%0.27mg

Zinc

1.8%0.2mg

0.27 mgvs0.2 mg

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

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3.44%127g

Water

3.57%132g

127 gvs132 g

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

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Lets compare vitamin content per 5 ounces of Turnip Greens vs Boiled Turnip Greens:

Raw Turnip Greens have 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 2.2 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 1.5 times more Vitamin K than Raw Turnip Greens.
Both Raw Turnip Greens as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Turnip Greens vs Boiled Turnip Greens:

Raw Turnip Greens have 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Drained Turnip Greens.
Both Raw Turnip Greens and Boiled and Drained Turnip Greens have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Turnip Greens have 1.6 times more Energy, 1.3 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Protein than Boiled and Drained Turnip Greens.
Both Raw Turnip Greens and Boiled and Drained Turnip Greens have similar amounts of Fiber per 5 oz.
Both Raw Turnip Greens as well as Boiled and Drained Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Turnip GreensVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Canned Turnip Greens with Liquids

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Comparing Nutrients in 5 ounces Turnip GreensVS Boiled Turnip Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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