Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnip Greens

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Cooked Frozen Turnip Greens: 345g

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

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Cooked Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	13.2% 17g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	3.57% 2.6g	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	28% 10.7g	31% 11.7g	38g per day for Men 19-50 years
Protein	19.8% 11g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	206% 1855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	17.8% 0.23mg	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	50% 200μg	33.6% 134μg	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	159% 143mg	83.5% 75mg	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	31.4% 4.7mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	1491% 1789μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	11.8% 118mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	57.5% 0.52mg	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	27.2% 2.18mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	21.3% 89.7mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	71.2% 1.64mg	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	25% 175mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	8.76% 324g	8.42% 312g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnip Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Cooked Frozen Turnip Greens?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnip Greens:

• 100 calories of Cooked Chopped Frozen Broccoli have 4.1 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.9 times more Vitamin C than Cooked Frozen Turnip Greens.
• While 100 kcal of Boiled and Drained Frozen Turnip Greens contain 10.2 times more Vitamin A, 1.9 times more Vitamin E and 5.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnip Greens provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnip Greens:

• 100 calories of Cooked Chopped Frozen Broccoli have 1.5 times more Phosphorus than Cooked Frozen Turnip Greens.
• While 100 kcal of Boiled and Drained Frozen Turnip Greens contain 4.4 times more Calcium, 4.3 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.5 times more Potassium, 1.7 times more Selenium, 1.3 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnip Greens contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 2 times more Sugars than Cooked Frozen Turnip Greens.
• While 100 kcal of Boiled and Drained Frozen Turnip Greens contain 2.7 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnip Greens offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Omega 6 in 100 calories.