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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	11.7% 340kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	81.6% 31g	38g per day for Men 19-50 years
Protein	50.4% 28g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	47% 470mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24% 893g	24.6% 910g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 6.9 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.9 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 13.9 times more Vitamin A, 2.7 times more Vitamin E and 4.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 2.1 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium and 1.7 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 2.7 times more Calcium, 2.7 times more Copper, 2.4 times more Iron and 1.9 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.8 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Energy, Fiber and Protein per 1 kg.
• Both Raw Broccoli as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.