Comparing Nutrients in 1 pound Boiled Turnips with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips with Salt	12%	3%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Turnips with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.48% 1.36mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	45.4% 0.59mg	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	10.2% 41μg	76% 304μg	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	58.5% 52.6mg	284% 256mg	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	0.6% 0.091mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	19% 0.17mg	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	12.5% 1mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	58% 1.33mg	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	12.3% 86mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	86.5% 1297mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnips with Salt VS Frozen Chopped Broccoli per 1 lb

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

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

• 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2 times more Vitamin B1, 4.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 7.4 times more Vitamin B9, 4.9 times more Vitamin C, 61 times more Vitamin E and 811 times more Vitamin K than Boiled and Drained Turnips with Salt.
• 1 pound of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Turnips with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Turnips with Salt vs Frozen Chopped Broccoli:

• 1 pound of Boiled Turnips with Salt has 1.7 times more Copper and 11.9 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 3.7 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 4.7 times more Selenium and 2.4 times more Zinc than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Frozen Chopped Broccoli contain similar levels of Water per one pound.
• 1 pound of Boiled Turnips with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Turnips with Salt has 2.2 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 3.3 times more Omega 3, 1.5 times more Fiber and 4 times more Protein than Boiled and Drained Turnips with Salt.
• Both Boiled Turnips with Salt and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Turnips with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.