Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Broccoli Raab	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	29% 260μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	21.4% 214mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5% 184g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Broccoli Raab have 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 2.4 times more Vitamin A and 1.3 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Turnip Greens provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Broccoli Raab 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 Broccoli Raab vs Frozen Turnip Greens:

• 7 ounces of Broccoli Raab have 1.4 times more Iron, 2.7 times more Phosphorus, 2.8 times more Sodium and 4.5 times more Zinc than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 1.4 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Turnip Greens contain similar levels of Calcium, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Frozen Turnip Greens lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Frozen Turnip Greens, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.2 times more Omega 3 and 1.3 times more Protein than Frozen Turnip Greens.
• While 7 oz of Frozen Turnip Greens, Unprepared contain 1.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Turnip Greens offer comparable quantities of Fiber per seven ounces.
• Both Raw Broccoli Raab as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Frozen Turnip Greens

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

Broccoli raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. It also contains phytonutrients that have antioxidant properties. On the other hand, frozen turnip greens are also rich in vitamins A and K, as well as calcium and folate. Both are nutritious choices, but broccoli raab may have a slight edge in terms of vitamin C content and antioxidant properties.

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

Both broccoli raab and frozen turnip greens are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is slightly lower in calories and higher in nutrients like vitamin C and calcium compared to frozen 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 exercise can help you achieve your weight loss goals.

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

Both broccoli raab and frozen turnip greens are excellent sources of nutrients that can support muscle growth. Broccoli raab is rich in vitamin C, vitamin K, and iron, while turnip greens are high in vitamins A, C, and K, as well as calcium and magnesium. To support muscle growth while training consistently, it is important to consume a variety of nutrient-dense foods. You can include both broccoli raab and frozen turnip greens in your diet to ensure you are getting a wide range of essential nutrients that can help with muscle recovery and growth.

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

Broccoli Raab generally has a lower environmental impact compared to frozen turnip greens. Broccoli Raab requires less water, energy, and resources to grow and harvest. Additionally, broccoli raab is usually grown locally in many regions, reducing transportation emissions. Choosing locally grown, seasonal produce like broccoli raab can help lower the overall environmental impact of your food choices.