Comparing Nutrients in 500 calories Frozen Turnips VS Broccoli

Weight per 500 calories

• Frozen Turnips: 3125g
• Broccoli: 1471g

Raw Broccoli has 2.1 times more energy per unit of mass than Frozen Turnips, Unprepared, which is low in comparison to other foods. Frozen Turnips having very low energy density.

Which food has more nutrients per 500 calories - Frozen Turnips or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Turnips	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	125% 2g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	70.7% 92g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	148% 56.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	58% 32.5g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Broccoli	Recommended Dietary Allowance
Vitamin A	3.47% 31.3μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	62.5% 250μg	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	153% 138mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Broccoli	Recommended Dietary Allowance
Calcium	72% 719mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	273% 22mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	89.3% 625mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	52% 781mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	81% 2990g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Frozen Turnips, Unprepared have 1.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 14.6 times more Vitamin A, 2.8 times more Vitamin B2, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9 and 9.5 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Frozen Turnips, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Turnips vs Broccoli:

• Frozen Turnips, Unprepared have 2 times more Copper, 2 times more Iron, 1.6 times more Sodium and 2.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Selenium and 1.4 times more Zinc than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Raw Broccoli have similar amounts of Calcium, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Turnips, Unprepared have 2.2 times more Omega 3 and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Saturated Fat and 1.3 times more Protein than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Frozen Turnips, Unprepared as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.