Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.36% 0.23g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	4.7% 3.4g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	24.8% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	271% 2440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23.4% 0.3mg	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	107% 426μg	44.2% 177μg	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	344% 310mg	110% 99mg	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	41% 6.12mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1961% 2354μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	18.6% 186mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	75.6% 0.68mg	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	41% 3.27mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	94% 2.15mg	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	38.2% 268mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Turnip Greens per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Cooked Frozen Turnip Greens:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.1 times more Vitamin C than Cooked Frozen Turnip Greens.
• While 1 lb of Boiled and Drained Frozen Turnip Greens contains 9.4 times more Vitamin A, 2 times more Vitamin E and 5.1 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Turnip Greens provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Cooked Frozen Turnip Greens:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Phosphorus and 1.6 times more Selenium than Cooked Frozen Turnip Greens.
• While 1 lb of Boiled and Drained Frozen Turnip Greens contains 3.7 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium and 1.9 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Turnip Greens contain similar levels of Potassium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 2 times more Sugars than Cooked Frozen Turnip Greens.
• Both Frozen Broccoli Spears and Cooked Frozen Turnip Greens offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per one pound.
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Energy and Omega 6 in one pound.