Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Frozen Turnip Greens	Broccoli	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	23% 30g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	27% 15g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	271% 2440μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	61% 0.79mg	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	44.2% 177μg	71.4% 286μg	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	110% 99mg	450% 405mg	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	80.4% 12mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Broccoli	Recommended Dietary Allowance
Calcium	69% 689mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	24.7% 0.22mg	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	110% 8.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	41.4% 0.95mg	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	22% 154mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens have 17.4 times more Vitamin A, 3.4 times more Vitamin E and 5.1 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 8.3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Turnip Greens have 3.2 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 1.2 times more Magnesium and 2.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium and 2.2 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Turnip Greens have 1.9 times more Omega 3 and 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Carbohydrate and 2.3 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Energy and Protein per 1 lb.
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.