Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Turnip Greens with Salt	19%	9%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	3.3% 2.4g	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	36% 13.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	25% 14g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	192% 1728μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	63% 0.82mg	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	63.5% 254μg	134% 535μg	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	202% 182mg	138% 124mg	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	40% 6mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1390% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	128% 1.15mg	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	34.6% 2.77mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	66.5% 1.53mg	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	31.8% 222mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 411g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Turnip Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Turnip Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Boiled Turnip Greens with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Vitamin B1 and 1.5 times more Vitamin C than Boiled Turnip Greens with Salt.
• While 1 lb of Boiled and Drained Turnip Greens with Salt contains 7.5 times more Vitamin A, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9, 1.4 times more Vitamin E and 4.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Turnip Greens with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Turnip Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled Turnip Greens with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Phosphorus and 2 times more Zinc than Boiled Turnip Greens with Salt.
• While 1 lb of Boiled and Drained Turnip Greens with Salt contains 4.2 times more Calcium, 7.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium and 24.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Turnip Greens with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Turnip Greens with Salt lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Turnip Greens with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Carbohydrate, 2.8 times more Sugars and 2.7 times more Protein than Boiled Turnip Greens with Salt.
• While 1 lb of Boiled and Drained Turnip Greens with Salt contains 1.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Turnip Greens with Salt offer comparable quantities of Fiber per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Turnip Greens with Salt provide inadequate amounts of Energy and Omega 6 in one pound.