Comparing Nutrients in 300 calories Frozen Turnip Greens And Turnips VS Broccoli

Weight per 300 calories

• Frozen Turnip Greens And Turnips: 1429g
• Broccoli: 882g

Raw Broccoli has 1.6 times more energy per unit of mass than Frozen Turnip Greens And Turnips, Unprepared, which is low in comparison to other foods. Frozen Turnip Greens And Turnips having very low energy density.

Which food has more nutrients per 300 calories - Frozen Turnip Greens And Turnips or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	90% 34.3g	60.4% 23g	38g per day for Men 19-50 years
Protein	62.8% 35g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Broccoli	Recommended Dietary Allowance
Vitamin A	484% 4357μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.4% 0.63mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	119% 1.54mg	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	146% 586μg	139% 556μg	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	410% 369mg	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Broccoli	Recommended Dietary Allowance
Calcium	163% 1629mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	48% 0.43mg	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	291% 23.3mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	61.2% 257mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	137% 3.14mg	80.6% 1.85mg	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	49% 343mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	34.5% 1171mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	20.8% 2.3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	36% 1330g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Turnip Greens And Turnips vs Broccoli:

• Frozen Turnip Greens And Turnips, Unprepared have 15.9 times more Vitamin A and 1.2 times more Vitamin B2 than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Turnip Greens And Turnips vs Broccoli:

• Frozen Turnip Greens And Turnips, Unprepared have 3.9 times more Calcium, 1.7 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese and 1.7 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Phosphorus, 2.4 times more Potassium, 1.7 times more Selenium and 1.6 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Raw Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Turnip Greens And Turnips, Unprepared have 1.7 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Saturated Fat than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.