Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	9.66% 280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	14.8% 10.7g	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	79% 30g	81.6% 31g	38g per day for Men 19-50 years
Protein	55.4% 31g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	82.5% 330μg	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	446% 401mg	202% 182mg	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	88% 13mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	33% 330mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	148% 1.33mg	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	76.3% 6.1mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	174% 4mg	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	70% 490mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnip Greens And Turnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cooked Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.2 times more Vitamin B2, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin C than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 8.5 times more Vitamin A, 1.6 times more Vitamin E and 4.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.5 times more Phosphorus than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 3.9 times more Calcium, 3.9 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 1.5 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnip Greens And Turnips contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Sugars than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 2.7 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Energy and Omega 6 in one kilogram.