Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnips

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Cooked Frozen Turnips: 2174g

Cooked Chopped Frozen Broccoli has 1.2 times more energy per 100g than Cooked Frozen Turnips. It has very low energy density when compared to other foods. Boiled and Drained Frozen Turnips having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	72.7% 95g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	70.5% 51g	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	141% 53.6g	114% 43.5g	38g per day for Men 19-50 years
Protein	99% 55.4g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	61.3% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	112% 1.46mg	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	250% 1000μg	43.5% 174μg	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	796% 716mg	94% 84.8mg	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	157% 23.6mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1.8% 2.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	59% 589mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	152% 1.37mg	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	136% 11mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	72.5% 304mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	95% 2.17mg	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	125% 875mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	116% 3957mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	52% 783mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	55% 2035g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cooked Frozen Turnips?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnips:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 5.8 times more Vitamin B9, 8.4 times more Vitamin C, 54.2 times more Vitamin E and 723.7 times more Vitamin K than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 1.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 500 calories of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnips:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.8 times more Manganese and 1.5 times more Phosphorus than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 2.3 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium, 4 times more Sodium and 1.3 times more Water than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnips contain similar levels of Calcium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.2 times more Fiber and 1.7 times more Protein than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 2.7 times more Omega 3 and 1.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnips offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Omega 6 in 500 calories.