Comparing Nutrients in 1 pound Frozen Turnips VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen Turnips	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	9.07% 36.3μg	107% 426μg	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	22% 20mg	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10.4% 104mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	18% 0.16mg	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	39.7% 3.18mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	50.5% 1.16mg	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	13% 91mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnips VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Turnips vs Frozen Broccoli Spears:

• 1 lb of Frozen Broccoli Spears contains 57 times more Vitamin A, 2.4 times more Vitamin B1, 5.7 times more Vitamin B2, 2.3 times more Vitamin B5, 3.6 times more Vitamin B6, 11.8 times more Vitamin B9 and 15.5 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Turnips have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Turnips, Unprepared as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Turnips vs Frozen Broccoli Spears:

• 1 pound of Frozen Turnips has 1.3 times more Copper than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.8 times more Calcium, 1.6 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.8 times more Potassium, 4.8 times more Selenium and 2.4 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Frozen Broccoli Spears contain similar levels of Iron and Water per one pound.
• 1 pound of Frozen Turnips lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Broccoli Spears contains 2 times more Omega 3, 1.8 times more Carbohydrate, 1.7 times more Fiber and 2.9 times more Protein than Frozen Turnips, Unprepared.
• 1 pound of Frozen Turnips provide inadequate amounts of Protein
• Both Frozen Turnips, Unprepared as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.