Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	41% 53.5g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	20.3% 14.7g	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	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	100% 1.3mg	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	20% 80μg	140% 560μg	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	43.3% 39mg	446% 401mg	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	1.33% 0.2mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	32% 320mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	37.8% 0.34mg	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	123% 9.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	97% 2.23mg	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	37% 260mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.3% 936g	24.5% 907g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnips have 1.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 7 times more Vitamin B9, 10.3 times more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Turnips have 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Potassium and 3.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Magnesium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnips have 2.2 times more Omega 3 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Fiber and 2 times more Protein than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.