Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	5.3% 6.87g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.1% 1.5g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	68% 611μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	2.35% 0.12mg	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	10.6% 42.5μg	11.7% 46.8μg	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	63% 57mg	28.7% 25.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	490% 588μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	21% 0.19mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	24.7% 0.57mg	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	11% 78mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cooked Frozen Turnip Greens And Turnips per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs Cooked Frozen Turnip Greens And Turnips:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Vitamin B2, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin C than Cooked Frozen Turnip Greens And Turnips.
• While 5 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 8.5 times more Vitamin A, 1.6 times more Vitamin E and 4.7 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs Cooked Frozen Turnip Greens And Turnips:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.7 times more Phosphorus and 1.7 times more Selenium than Cooked Frozen Turnip Greens And Turnips.
• While 5 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 2.5 times more Calcium, 3.1 times more Copper and 2.9 times more Iron than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Frozen Turnip Greens And Turnips contain similar levels of Magnesium, Manganese, Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Sugars than Cooked Frozen Turnip Greens And Turnips.
• While 5 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 2.7 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Energy and Omega 6 in five ounces.