Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Cooked Frozen Turnips with Salt

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Cooked Frozen Turnips with Salt: 2381g

Boiled Spears Frozen Broccoli have 1.3 times more energy per 100g than Cooked Frozen Turnips with Salt. It has very low energy density when compared to other foods. Boiled Frozen Turnips, drained with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Cooked Frozen Turnips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	68.3% 89g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	57% 41g	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	125% 47.6g	38g per day for Men 19-50 years
Protein	99% 55.4g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Frozen Turnips with Salt	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	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	123% 1.6mg	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	134% 536μg	47.6% 190μg	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	103% 93mg	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	3.17% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	91% 911mg	76% 762mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	167% 1.5mg	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	292% 23.3mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	104% 2.4mg	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	140% 982mg	88.4% 619mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	127% 4333mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	432% 6476mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	60.2% 2229g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Cooked Frozen Turnips With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Cooked Frozen Turnips with Salt?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Cooked Frozen Turnips with Salt:

• 500 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 2.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9, 7.7 times more Vitamin C, 49.5 times more Vitamin E and 660.8 times more Vitamin K than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 1.6 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Cooked Frozen Turnips with Salt:

• 500 calories of Boiled Spears Frozen Broccoli have 2.4 times more Manganese, 1.6 times more Phosphorus and 2.4 times more Selenium than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 2 times more Copper, 2.1 times more Iron, 1.3 times more Potassium, 15.1 times more Sodium and 1.4 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Frozen Turnips with Salt contain similar levels of Calcium, Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 1.5 times more Protein than Cooked Frozen Turnips with Salt.
• While 500 kcal of Boiled Frozen Turnips, drained with Salt contain 3 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Frozen Turnips with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.