Comparing Nutrients in 5 ounces Broccoli Raab VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Cooked Frozen Turnips:

• 5 ounces of Broccoli Raab have more Vitamin A, 4.6 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 10.4 times more Vitamin B9, 5.2 times more Vitamin C, 81 times more Vitamin E and 2240 times more Vitamin K than Cooked Frozen Turnips.
• 5 ounces of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab 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 Broccoli Raab vs Cooked Frozen Turnips:

• 5 ounces of Broccoli Raab have 3.4 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 4 times more Manganese, 2.8 times more Phosphorus and 3.9 times more Zinc than Cooked Frozen Turnips.
• While 5 oz of Boiled and Drained Frozen Turnips contain 1.5 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Turnips contain similar levels of Potassium, Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Turnips lack sufficient amounts of Zinc
• Both Raw Broccoli Raab 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 Broccoli Raab have 2 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Cooked Frozen Turnips.
• While 5 oz of Boiled and Drained Frozen Turnips contain 1.5 times more Carbohydrate and 6.2 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Energy and Omega 6 in five ounces.