Comparing Nutrients in 100 calories Frozen Turnip Greens VS Brussels Sprouts

Weight per 100 calories

• Frozen Turnip Greens: 455g
• Brussels Sprouts: 233g

Raw Brussels Sprouts have 2 times more energy per unit of mass than Frozen Turnip Greens, Unprepared, which is low in comparison to other foods. Frozen Turnip Greens having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Turnip Greens or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Frozen Turnip Greens	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	30% 11.4g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	20% 11.2g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	156% 1405μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	39% 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	84% 336μg	35.5% 142μg	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	135% 122mg	220% 198mg	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	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Brussels Sprouts	Recommended Dietary Allowance
Calcium	53.6% 536mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	18% 0.16mg	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	85.8% 6.86mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	34% 0.78mg	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	17.5% 123mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	24.6% 836mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	3.64% 54.5mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	11.4% 422g	5.4% 200g	3700g per day for Men 19-50 years

Frozen Turnip Greens VS Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Turnip Greens or Brussels Sprouts?

Lets compare vitamin content per 100 calories of Frozen Turnip Greens vs Brussels Sprouts:

• 100 calories of Frozen Turnip Greens have 15.9 times more Vitamin A, 2 times more Vitamin B2 and 2.4 times more Vitamin B9 than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.6 times more Vitamin B1 and 1.6 times more Vitamin C than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Brussels Sprouts provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• Both Frozen Turnip Greens, Unprepared as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Turnip Greens vs Brussels Sprouts:

• 100 calories of Frozen Turnip Greens have 5.5 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese and 2.1 times more Water than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.3 times more Phosphorus and 1.3 times more Zinc than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Brussels Sprouts contain similar levels of Potassium, Selenium and Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Turnip Greens have 1.7 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Brussels Sprouts.
• Both Frozen Turnip Greens and Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Frozen Turnip Greens, Unprepared as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 100 calories.