Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	1.47% 1.06g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.96% 0.098mg	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	23.7% 95μg	14% 55.3μg	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	89% 80mg	34.3% 31mg	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	11.5% 1.73mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	23.6% 0.21mg	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	14.4% 1.15mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	29.3% 0.67mg	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	10% 71mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.46% 128g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Vitamin B2, 4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 10.3 times more Vitamin A, 2.2 times more Vitamin E and 6.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Phosphorus, 2.3 times more Selenium and 1.6 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 2.7 times more Calcium, 3.9 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium and 1.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• Both Frozen Chopped Broccoli, Unprepared and Boiled and Drained Frozen Turnip Greens have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.