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

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Brussels Sprouts	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	15% 430kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.3g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	81.6% 31g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	479% 4310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	142% 21.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	3459% 4151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	42% 420mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	175% 14mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	99% 690mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Frozen Turnip Greens And Turnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Brussels Sprouts 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 Brussels Sprouts vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Brussels Sprouts has 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.7 times more Vitamin C than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 11.3 times more Vitamin A, 2.4 times more Vitamin E and 2.3 times more Vitamin K than Raw Brussels Sprouts.
• 1 kilogram of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Raw Brussels Sprouts 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 Brussels Sprouts vs Cooked Frozen Turnip Greens And Turnips:

• 1 kilogram of Brussels Sprouts has 2.2 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Selenium than Cooked Frozen Turnip Greens And Turnips.
• While 1 kg of Boiled and Drained Frozen Turnip Greens And Turnips contains 3 times more Calcium, 1.9 times more Copper and 1.3 times more Iron than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Turnip Greens And Turnips contain similar levels of Magnesium, Manganese, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brussels Sprouts has 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.2 times more Fiber than Cooked Frozen Turnip Greens And Turnips.
• Both Brussels Sprouts and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Omega 3 and Protein per one kilogram.
• Both Raw Brussels Sprouts as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Energy and Omega 6 in one kilogram.