Comparing Nutrients in 7 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	1.9% 55.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.93% 2.12g	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	15.7% 5.95g	16% 6.15g	38g per day for Men 19-50 years
Protein	11% 6.15g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.2% 0.13mg	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	15% 59.5μg	16.4% 65.5μg	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	88.4% 79.6mg	40% 36mg	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	17.5% 2.6mg	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	686% 824μg	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	10% 101mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	29.3% 0.26mg	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	15% 1.2mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	34.5% 0.79mg	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	15.6% 109mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cooked Frozen Turnip Greens And Turnips per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Cooked Frozen Turnip Greens And Turnips:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Cooked Frozen Turnip Greens And Turnips:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Sugars than Cooked Frozen Turnip Greens And Turnips.
• While 7 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 seven 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 seven ounces.