Comparing Nutrients in 300 calories Broccoli VS Canned Turnip Greens with Liquids

Weight per 300 calories

• Broccoli: 882g
• Canned Turnip Greens with Liquids: 2143g

Broccoli has 2.4 times more energy per 100g than Canned Turnip Greens with Liquids. It has low energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Canned Turnip Greens with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Broccoli	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	40% 52g	130g per day for Men 19-50 years
Sugars	20.7% 15g	NA	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	96% 36.4g	38g per day for Men 19-50 years
Protein	44.4% 25g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	426% 3836μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	220% 879μg	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	875% 787mg	369% 332mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	41.5% 415mg	253% 2529mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	198% 1.78mg	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	80.5% 6.44mg	404% 32.4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	258% 5.94mg	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	83% 582mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	396% 5936mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	45% 4.93mg	11mg per day for Men 19-50 years
Water	21.3% 788g	55% 2029g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Canned Turnip Greens with Liquids:

• Raw Broccoli has 2.4 times more Vitamin B1, 5.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.4 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 14 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Canned Turnip Greens with Liquids:

• Raw Broccoli has 1.3 times more Phosphorus and 1.5 times more Selenium than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 6.1 times more Calcium, 4.1 times more Copper, 5 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 20.4 times more Sodium, 1.4 times more Zinc and 2.6 times more Water than Raw Broccoli.
• Both Raw Broccoli and Canned Turnip Greens Solids and Liquids have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Turnip Greens Solids and Liquids contain 2 times more Fat, 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.8 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Canned Turnip Greens Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Broccoli as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.