Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.6% 3.33g	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	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	20% 79.4μg	2.83% 11.3μg	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	63% 57mg	6.14% 5.53mg	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	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	9.92% 0.089mg	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	11% 0.86mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnips per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnips:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 7 times more Vitamin B9, 10.3 times more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Cooked Frozen Turnips.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnips provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnips:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Cooked Frozen Turnips.
• While 5 oz of Boiled and Drained Frozen Turnips contain 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Potassium and 3.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnips contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Cooked Frozen Turnips lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Cooked Frozen Turnips.
• While 5 oz of Boiled and Drained Frozen Turnips contain 2.2 times more Omega 3 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Energy and Omega 6 in five ounces.