Comparing Nutrients in 500 calories Frozen Turnip Greens VS Cooked Broccoli Raab

Weight per 500 calories

• Frozen Turnip Greens: 2273g
• Cooked Broccoli Raab: 2000g

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

Discover which food has more nutrients per 500 calories - Frozen Turnip Greens or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Frozen Turnip Greens	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.26% 7.05g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	124% 1.98g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.86g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	150% 57g	147% 56g	38g per day for Men 19-50 years
Protein	100% 56g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	780% 7023μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.2mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.27mg	338% 4.4mg	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	420% 1682μg	355% 1420μg	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	677% 609mg	822% 740mg	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	NA	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	268% 2682mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	429% 34.3mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	146% 614mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	330% 7.6mg	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	87.7% 614mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	123% 4182mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	98% 11mg	11mg per day for Men 19-50 years
Water	57% 2112g	49.4% 1828g	3700g per day for Men 19-50 years

Frozen Turnip Greens VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Turnip Greens or Cooked Broccoli Raab?

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

• 500 calories of Frozen Turnip Greens have 1.5 times more Vitamin A than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Cooked Broccoli Raab provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• Both Frozen Turnip Greens, Unprepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Turnip Greens have 1.4 times more Iron than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 2.7 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium, 4.1 times more Sodium and 2.8 times more Zinc than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Cooked Broccoli Raab contain similar levels of Calcium, Copper, Magnesium, Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Turnip Greens have 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 1.5 times more Fat, 2 times more Omega 3 and 1.4 times more Protein than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Cooked Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• Both Frozen Turnip Greens, Unprepared as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.