Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens And Turnips VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cooked Frozen Turnip Greens And Turnips: 1429g
• Cooked Chopped Frozen Broccoli: 1786g

Cooked Frozen Turnip Greens And Turnips have 1.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens And Turnips or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	21% 15.3g	36.2% 26.3g	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	117% 44.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	76.3% 42.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	684% 6157μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	179% 2.32mg	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	118% 471μg	250% 1000μg	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	289% 260mg	796% 716mg	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	203% 30.4mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4942% 5930μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	183% 1829mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	67.5% 0.61mg	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	313% 25mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	81.6% 343mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	173% 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	65.3% 457mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	91% 3086mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	35% 1301g	43.8% 1620g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens And Turnips have 6.8 times more Vitamin A, 1.3 times more Vitamin E and 3.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Turnip Greens And Turnips have 3.1 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Potassium, 1.3 times more Selenium and 1.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Phosphorus than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Boiled Chopped Frozen Broccoli have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Turnip Greens And Turnips have 2.5 times more Fat and 2.2 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.