Comparing Nutrients in 100 calories Canned Turnip Greens with Liquids VS Broccoli

Weight per 100 calories

• Canned Turnip Greens with Liquids: 714g
• Broccoli: 294g

Raw Broccoli has 2.4 times more energy per unit of mass than Canned Turnip Greens Solids and Liquids, which is low in comparison to other foods. Canned Turnip Greens with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Turnip Greens with Liquids or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Turnip Greens with Liquids	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	32% 12g	20% 7.65g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	142% 1279μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.14% 0.086mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	39.6% 0.51mg	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	73.2% 293μg	46.3% 185μg	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	123% 111mg	292% 262mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	84.3% 843mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	16% 0.14mg	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	135% 10.8mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	27% 0.62mg	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	21.4% 150mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	132% 1979mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	18.3% 676g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Turnip Greens with Liquids vs Broccoli:

• Canned Turnip Greens Solids and Liquids have 14 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B1, 5.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.4 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Turnip Greens with Liquids vs Broccoli:

• Canned Turnip Greens Solids and Liquids have 6.1 times more Calcium, 4.1 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 20.4 times more Sodium, 1.4 times more Zinc and 2.6 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus and 1.5 times more Selenium than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Raw Broccoli have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Turnip Greens Solids and Liquids have 2 times more Fat, 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.8 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• Both Canned Turnip Greens Solids and Liquids and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned Turnip Greens Solids and Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.