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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Turnips	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.16% 0.027g	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	3.2% 4.17g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.23% 0.068mg	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	6.93% 6.24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Turnips	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	7.1% 0.064mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	4.38% 0.1mg	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	9.92% 69.5mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.67% 136g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of 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 Frozen Turnips:

• 5 ounces of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 7 times more Vitamin B9 and 9.1 times more Vitamin C than Frozen Turnips.
• Both Cooked Chopped Frozen Broccoli and Frozen Turnips provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Turnips have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Chopped Frozen Broccoli as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium, 1.3 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus and 2 times more Zinc than Frozen Turnips.
• While 5 oz of Frozen Turnips, Unprepared contain 1.3 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen Turnips contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Frozen Turnips lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Frozen Turnips, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Frozen Turnips.
• While 5 oz of Frozen Turnips, Unprepared contain 1.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Frozen Turnips provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Frozen Turnips, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.