Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Boiled Broccoli	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	39% 50.6g	130g per day for Men 19-50 years
Sugars	19% 14g	41.2% 30g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	52.6% 20g	38g per day for Men 19-50 years
Protein	42.5% 24g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	51.5% 0.67mg	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	270% 1080μg	22.5% 90μg	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	721% 649mg	129% 116mg	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	97% 14.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	43.5% 1mg	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	96% 670mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	191% 2860mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 893g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Turnips with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Boiled Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Turnips with Salt:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 2.3 times more Vitamin B1, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 4.3 times more Vitamin B5, 3 times more Vitamin B6, 12 times more Vitamin B9, 5.6 times more Vitamin C, 72.5 times more Vitamin E and 1411 times more Vitamin K than Boiled Turnips with Salt.
• 1 kilogram of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Turnips with Salt:

• 1 kilogram of Boiled Broccoli has 1.8 times more Calcium, 3 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Selenium and 2.3 times more Zinc than Boiled Turnips with Salt.
• While 1 kg of Boiled and Drained Turnips with Salt contains 7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Turnips with Salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Boiled Turnips with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 3.7 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Fiber and 3.4 times more Protein than Boiled Turnips with Salt.
• While 1 kg of Boiled and Drained Turnips with Salt contains 2.2 times more Sugars than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Boiled and Drained Turnips with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.