Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Turnip Greens

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 0.2mg	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	33.2% 133μg	36.7% 147μg	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	124% 112mg	59% 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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	11% 111mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	12.6% 0.11mg	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	20% 1.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	32% 0.73mg	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% 99mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Turnip Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Frozen Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Frozen Turnip Greens:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 5.9 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Turnip Greens provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Frozen Turnip Greens:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Phosphorus, 3.1 times more Selenium and 2.8 times more Zinc than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 2.1 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium and 1.3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Turnip Greens contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Frozen Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Omega 3 and 1.3 times more Carbohydrate than Frozen Turnip Greens.
• Both Frozen Chopped Broccoli and Frozen Turnip Greens offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Frozen Turnip Greens

What are the health benefits of Frozen Chopped Broccoli compared to Frozen Turnip Greens?

Both frozen chopped broccoli and frozen turnip greens are excellent sources of nutrients. Broccoli is rich in vitamin C, vitamin K, and fiber, while turnip greens are high in vitamin A, vitamin K, and calcium. Both vegetables are low in calories and can contribute to a well-rounded, plant-based diet. Incorporating a variety of vegetables into your meals can help provide a wide range of essential vitamins and minerals for overall health and well-being.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Frozen Turnip Greens?

Both frozen chopped broccoli and frozen turnip greens are excellent choices for weight loss due to their low calorie and high nutrient content. However, broccoli is slightly lower in calories and higher in fiber, making it a great option for weight loss. Including a variety of vegetables in your diet, along with other whole foods, regular physical activity, and proper hydration, can help support weight loss efforts.

Should I eat more Frozen Chopped Broccoli or more Frozen Turnip Greens to gain more muscles while training consistently?

Both frozen chopped broccoli and frozen turnip greens are excellent sources of nutrients that can support muscle growth. However, frozen chopped broccoli is higher in protein, which is essential for muscle repair and growth. Therefore, if your goal is to gain more muscle while training consistently, you may benefit more from incorporating more frozen chopped broccoli into your diet. Additionally, make sure to include a variety of plant-based protein sources, such as legumes, nuts, seeds, and whole grains, to support your muscle-building goals.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Frozen Turnip Greens?

Both frozen chopped broccoli and frozen turnip greens have a relatively low environmental impact compared to animal products. However, broccoli typically requires more resources such as water and energy to grow compared to turnip greens. Turnip greens are often considered a more sustainable option due to their ability to grow in a variety of climates with minimal inputs. Overall, choosing either option can help reduce the environmental impact compared to animal-based foods.