Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Frozen Broccoli Spears	Turnip Greens	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.42% 0.071g	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	11% 14g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Turnip Greens	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	40% 0.52mg	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	96% 385μg	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	132% 119mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Turnip Greens	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	77% 0.69mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	40.2% 0.92mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 178g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Turnip Greens contain 10.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, 2.1 times more Vitamin E and 2.5 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Turnip Greens provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Phosphorus, 1.6 times more Selenium and 1.8 times more Zinc than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 4.6 times more Calcium, 9.7 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese and 2.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Turnip Greens contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Omega 3, 1.8 times more Sugars and 2 times more Protein than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Turnip Greens offer comparable quantities of Fiber per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Turnip Greens

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

Both frozen broccoli spears and turnip greens are nutritious plant-based foods. Frozen broccoli spears are a good source of vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. Turnip greens, on the other hand, are rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can help with vision, immune function, and blood health. Both options offer unique health benefits, so including a variety of vegetables in your diet is important for overall health.

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

Both frozen broccoli spears and 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 protein compared to turnip greens, which can help you feel fuller for longer and potentially aid in weight loss. Ultimately, the key to losing weight 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 Turnip Greens to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and turnip greens are nutritious options, but turnip greens are higher in protein and other essential nutrients like iron and calcium. Including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet can help support muscle growth and recovery.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to turnip greens. Broccoli requires less water, land, and resources to grow, resulting in lower greenhouse gas emissions and overall environmental footprint. Additionally, broccoli is often more widely available and easier to transport, further reducing its environmental impact.