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

Macros Ratio

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

Macro Nutrients

	Frozen Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	22.6% 29.4g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	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	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	49% 44mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	87.5% 7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	28.6% 200mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	26% 957g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Frozen Turnips vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 9.1 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Turnips have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Turnips, Unprepared 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 Frozen Turnips vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.2 times more Calcium, 2 times more Magnesium, 4.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 4.8 times more Selenium and 2.1 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Boiled Spears Frozen Broccoli contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Frozen Turnips lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Turnips has 1.5 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.8 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Frozen Turnips, Unprepared.
• 1 kilogram of Frozen Turnips provide inadequate amounts of Protein
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.