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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	5.83% 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	7.75% 4.34g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	68% 611μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	2.35% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	490% 588μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	5.8% 58mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	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	1.6% 24mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.5% 129g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cooked Frozen Turnip Greens And Turnips:

• 5 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 3.8 times more Vitamin C than Cooked Frozen Turnip Greens And Turnips.
• While 5 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 7.6 times more Vitamin A, 1.6 times more Vitamin E and 4.1 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Turnip Greens And Turnips provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cooked Frozen Turnip Greens And Turnips:

• 5 ounces of Frozen Broccoli Spears have 1.8 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 3.1 times more Calcium, 3.7 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium and 1.6 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Frozen Turnip Greens And Turnips contain similar levels of Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

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