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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.74% 6.17g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	2.87% 2.1g	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	7.46% 2.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	14% 0.18mg	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	2.83% 11.3μg	20% 79.4μg	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	6.14% 5.53mg	63% 57mg	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	0.19% 0.028mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	5.35% 0.048mg	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	17.4% 1.4mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	13.7% 0.32mg	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	5.26% 37mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Frozen Turnips have 1.2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 7 times more Vitamin B9, 10.3 times more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Boiled and Drained Frozen Turnips.
• 5 ounces of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Turnips as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Turnips have 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Potassium and 3.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Cooked Frozen Turnips lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Turnips as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Turnips have 2.2 times more Omega 3 and 1.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Fiber and 2 times more Protein than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled and Drained Frozen Turnips as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.