Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Boiled Brussels Sprouts	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	12.4% 360kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	33.5% 43.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	32.4% 23.5g	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	68.4% 26g	52.6% 20g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	150% 600μg	20% 80μg	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	689% 620mg	43.3% 39mg	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	28.7% 4.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	36% 360mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	70% 0.63mg	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	150% 12mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	80% 560mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 889g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Cooked Frozen Turnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Brussels Sprouts versus 1 kg of Cooked Frozen Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Brussels Sprouts vs Cooked Frozen Turnips:

• 1 kilogram of Boiled Brussels Sprouts has more Vitamin A, 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 7.5 times more Vitamin B9, 15.9 times more Vitamin C, 21.5 times more Vitamin E and 1403 times more Vitamin K than Cooked Frozen Turnips.
• Both Boiled Brussels Sprouts and Cooked Frozen Turnips provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Brussels Sprouts as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts vs Cooked Frozen Turnips:

• 1 kilogram of Boiled Brussels Sprouts has 1.3 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Selenium and 1.7 times more Zinc than Cooked Frozen Turnips.
• While 1 kg of Boiled and Drained Frozen Turnips contains 1.7 times more Sodium than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Cooked Frozen Turnips contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Turnips lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Brussels Sprouts has 1.8 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Cooked Frozen Turnips.
• While 1 kg of Boiled and Drained Frozen Turnips contains 1.4 times more Sugars than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Energy and Omega 6 in one kilogram.