Comparing Nutrients in 300 calories Broccoli Raab VS Cooked Frozen Turnips

Weight per 300 calories

• Broccoli Raab: 1364g
• Cooked Frozen Turnips: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	42.3% 30.7g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	68.6% 26g	38g per day for Men 19-50 years
Protein	77% 43.2g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	67.2% 0.87mg	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	283% 1132μg	26% 104μg	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	306% 275mg	56.5% 51mg	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	147% 22mg	1.74% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	147% 1473mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	91% 0.82mg	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	365% 29mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	56.7% 1.3mg	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	142% 995mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	70% 2374mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	34% 1262g	33% 1221g	3700g per day for Men 19-50 years

Broccoli Raab VS Cooked Frozen Turnips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Cooked Frozen Turnips?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Cooked Frozen Turnips:

• 300 calories of Broccoli Raab have more Vitamin A, 4.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, 10.8 times more Vitamin B9, 5.4 times more Vitamin C, 84.7 times more Vitamin E and 2341.8 times more Vitamin K than Cooked Frozen Turnips.
• 300 calories of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Cooked Frozen Turnips:

• 300 calories of Broccoli Raab have 3.5 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 1.7 times more Selenium and 4 times more Zinc than Cooked Frozen Turnips.
• While 300 kcal of Boiled and Drained Frozen Turnips contain 1.4 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Turnips contain similar levels of Potassium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 2.1 times more Fat, 2.1 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Cooked Frozen Turnips.
• While 300 kcal of Boiled and Drained Frozen Turnips contain 1.5 times more Carbohydrate and 5.9 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Turnips offer comparable quantities of Energy per 300 calories.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Omega 6 in 300 calories.