Comparing Nutrients in 14 ounces Frozen Turnips VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.98% 11.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	39.7% 0.52mg	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	7.94% 31.8μg	55.6% 222μg	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	19.4% 17.5mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15% 0.13mg	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	34.7% 2.78mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	38.5% 0.89mg	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	11.3% 79.4mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10.3% 380g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Turnips vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 7 times more Vitamin B9 and 9.1 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Frozen Turnips, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Turnips vs Cooked Chopped Frozen Broccoli:

• Frozen Turnips, Unprepared have 1.3 times more Copper and 2.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium, 1.3 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Selenium and 2 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Turnips, Unprepared have 1.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.