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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.07g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Frozen Turnip Greens:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 5.4 times more Vitamin A than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Frozen Turnip Greens:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Selenium and 2 times more Zinc than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 2.9 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium and 1.4 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Turnip Greens contain similar levels of 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 Broccoli Spears have 1.4 times more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Protein than Frozen Turnip Greens.
• Both Frozen Broccoli Spears and Frozen Turnip Greens offer comparable quantities of Fiber per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Turnip Greens

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

Both frozen broccoli spears and frozen turnip greens are nutritious options, but broccoli spears are higher in vitamin C, vitamin K, and fiber. Turnip greens, on the other hand, are a good source of calcium, iron, and vitamin A. Including a variety of vegetables in your diet is important for overall health and well-being.

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

Both frozen broccoli spears and frozen turnip greens are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in vitamin C compared to turnip greens. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular physical activity can help you achieve your weight loss goals.

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

Both frozen broccoli spears and frozen turnip greens are great choices for muscle gain as they are both high in protein and essential nutrients. However, broccoli spears are slightly higher in protein content and also contain more vitamin C, which can help with muscle recovery and overall health. Therefore, if you are looking to gain more muscles while training consistently, you may want to consider incorporating more frozen broccoli spears into your diet.

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

Both frozen broccoli spears and frozen turnip greens have a relatively low environmental impact compared to animal-based products. However, broccoli typically requires more resources such as water and land to grow compared to turnip greens. Turnip greens are also known for their ability to grow in a variety of climates and soil conditions, making them a more sustainable option in terms of environmental impact.