Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Turnips	Boiled Spears 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	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	32% 320mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.3% 936g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnips VS Boiled Spears Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Cooked Frozen Turnips has 1.2 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears 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, 3.8 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.
• 1 kilogram of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Turnips as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Turnips has 1.5 times more Copper, 1.6 times more Iron and 1.5 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.6 times more Calcium, 1.4 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Selenium and 1.5 times more Zinc than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Boiled Spears Frozen Broccoli contain similar levels of Potassium 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 Cooked Frozen Turnips has 2.2 times more Omega 3 and 1.6 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Fiber and 2 times more Protein than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Frozen Turnips as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.