Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens VS Broccoli

Weight per 500 calories

• Cooked Frozen Turnip Greens: 1724g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Frozen Turnip Greens	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	75% 98g	130g per day for Men 19-50 years
Sugars	18% 13g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	154% 58.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	103% 57.8g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	1031% 9276μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.6% 0.93mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	198% 2.57mg	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	168% 672μg	232% 926μg	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	418% 376mg	1458% 1312mg	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	306% 46mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7455% 8947μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Broccoli	Recommended Dietary Allowance
Calcium	262% 2621mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	80% 0.72mg	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	418% 33.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	134% 3.1mg	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	83.7% 586mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	114% 3862mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	17.2% 259mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.07mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	42% 1559g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens have 20.3 times more Vitamin A, 4 times more Vitamin E and 6 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B2, 7.1 times more Vitamin B5, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Turnip Greens have 3.8 times more Calcium, 3.6 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium and 2.7 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Phosphorus, 1.8 times more Selenium and 1.9 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Turnip Greens have 1.3 times more Fat, 2.2 times more Omega 3, 1.2 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.