Comparing Nutrients in 100 calories Cooked Frozen Turnip Greens And Turnips VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Cooked Frozen Turnip Greens And Turnips: 286g
• Boiled Spears Frozen Broccoli: 357g

Cooked Frozen Turnip Greens And Turnips have 1.3 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Turnip Greens And Turnips or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	14.7% 19g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	7.24% 5.25g	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	23.3% 8.86g	28% 10.7g	38g per day for Men 19-50 years
Protein	15.3% 8.54g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	137% 1231μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.68% 1.4mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	35.7% 0.46mg	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	23.6% 94μg	26.8% 107μg	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	57.8% 52mg	159% 143mg	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	40.6% 6.1mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	988% 1186μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	36.6% 366mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	17% 0.15mg	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	62.5% 5mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	50.5% 1.16mg	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	13% 91mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.14μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.6% 54.3mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	9.6% 1.06mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.03% 260g	8.76% 324g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens And Turnips VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Turnip Greens And Turnips or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Cooked Frozen Turnip Greens And Turnips vs Boiled Spears Frozen Broccoli:

• 100 calories of Cooked Frozen Turnip Greens And Turnips have 6.8 times more Vitamin A, 1.3 times more Vitamin E and 3.8 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Turnip Greens And Turnips vs Boiled Spears Frozen Broccoli:

• 100 calories of Cooked Frozen Turnip Greens And Turnips have 2 times more Calcium, 2.5 times more Copper and 2.3 times more Iron than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Phosphorus, 2.2 times more Selenium and 1.6 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Manganese, Potassium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Turnip Greens And Turnips have 2.2 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Fiber per 100 calories.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.