Comparing Nutrients in 1 kilogram Frozen Turnips VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frozen Turnips	Broccoli Raab	Recommended Dietary Allowance
Energy	5.5% 160kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.7% 0.29g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	71% 27g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Broccoli Raab	Recommended Dietary Allowance
Calcium	23% 230mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	26% 957g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnips VS Broccoli Raab per 1 kg

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

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

• 1 kg of Raw Broccoli Raab contains 131 times more Vitamin A, 5.4 times more Vitamin B1, 6.5 times more Vitamin B2, 3.1 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 10.4 times more Vitamin B9 and 4.6 times more Vitamin C than Frozen Turnips, Unprepared.
• 1 kilogram of Frozen Turnips have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Turnips, Unprepared as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Turnips vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 4.7 times more Calcium, 3.1 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Sodium and 5.5 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Broccoli Raab contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Frozen Turnips lack sufficient amounts of Zinc
• Both Frozen Turnips, Unprepared as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Broccoli Raab contains 3 times more Omega 3, 1.5 times more Fiber and 3 times more Protein than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Broccoli Raab offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Turnips provide inadequate amounts of Protein
• Both Frozen Turnips, Unprepared as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.