Comparing Nutrients in 300 calories Boiled Turnips VS Broccoli Raab

Weight per 300 calories

• Boiled Turnips: 1364g
• Broccoli Raab: 1364g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Turnips	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	30% 39g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	71.8% 27.3g	97% 37g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	179% 2.33mg	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	30.7% 123μg	283% 1132μg	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	176% 158mg	306% 275mg	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	1.8% 0.27mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.36μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Broccoli Raab	Recommended Dietary Allowance
Calcium	45% 450mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	3.03% 0.027mg	63.6% 0.57mg	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	30.7% 2.45mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	234% 5.4mg	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	50.6% 355mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	71% 2414mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	34% 1262g	3700g per day for Men 19-50 years

Boiled Turnips VS Broccoli Raab Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 6 times more Vitamin B1, 5.6 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 9.2 times more Vitamin B9, 1.7 times more Vitamin C, 81 times more Vitamin E and 2240 times more Vitamin K than Boiled and Drained Turnips.
• 300 calories of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Turnips as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Turnips vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 3.3 times more Calcium, 21 times more Copper, 11.9 times more Iron, 2.4 times more Magnesium, 5.6 times more Manganese, 2.8 times more Phosphorus, 5 times more Selenium, 2.1 times more Sodium and 6.4 times more Zinc than Boiled and Drained Turnips.
• Both Boiled Turnips and Broccoli Raab contain similar levels of Potassium and Water per 300 calories.
• 300 calories of Boiled Turnips lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Turnips have 1.8 times more Carbohydrate and 7.9 times more Sugars than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 6.1 times more Fat, 5.9 times more Omega 3, 1.4 times more Fiber and 4.5 times more Protein than Boiled and Drained Turnips.
• Both Boiled Turnips and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Turnips as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.