Comparing Nutrients in 5 ounces Boiled Broccoli VS Boiled Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Boiled Broccoli	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	5.5% 7.17g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	5.85% 4.24g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	7.3% 0.095mg	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	38.3% 153μg	3.2% 12.8μg	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	102% 92mg	18.3% 16.4mg	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	13.7% 2.06mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	6.16% 0.14mg	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	13.6% 95mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Turnips with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Boiled Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Boiled Turnips with Salt:

• 5 ounces of Boiled Broccoli have more Vitamin A, 2.3 times more Vitamin B1, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 4.3 times more Vitamin B5, 3 times more Vitamin B6, 12 times more Vitamin B9, 5.6 times more Vitamin C, 72.5 times more Vitamin E and 1411 times more Vitamin K than Boiled Turnips with Salt.
• 5 ounces of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Boiled Turnips with Salt:

• 5 ounces of Boiled Broccoli have 1.8 times more Calcium, 3 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Selenium and 2.3 times more Zinc than Boiled Turnips with Salt.
• While 5 oz of Boiled and Drained Turnips with Salt contain 7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Turnips with Salt contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Turnips with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 3.7 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Fiber and 3.4 times more Protein than Boiled Turnips with Salt.
• While 5 oz of Boiled and Drained Turnips with Salt contain 2.2 times more Sugars than Boiled and Drained Broccoli.
• 5 ounces of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Boiled and Drained Turnips with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.