Comparing Nutrients in 500 calories Frozen Turnips VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Frozen Turnips: 3125g
• Boiled Spears Frozen Broccoli: 1786g

Boiled and Drained Spears Frozen Broccoli have 1.8 times more energy per unit of mass than Frozen Turnips, Unprepared, which is very low in comparison to other foods. Frozen Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	125% 2g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	70.7% 92g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	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	148% 56.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	58% 32.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.47% 31.3μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	62.5% 250μg	134% 536μg	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	153% 138mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	72% 719mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	85.3% 0.77mg	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	273% 22mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	252% 5.8mg	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	89.3% 625mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	52% 781mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	81% 2990g	43.8% 1620g	3700g per day for Men 19-50 years

Frozen Turnips VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Turnips have 1.5 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 29.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Frozen Turnips have insufficient amounts of Vitamin A
• Both Frozen Turnips, Unprepared as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Turnips have 1.8 times more Copper, 2 times more Iron, 1.3 times more Potassium, 1.8 times more Sodium and 1.8 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Calcium, 2.6 times more Manganese, 1.6 times more Phosphorus and 2.7 times more Selenium than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Boiled Spears Frozen Broccoli contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

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