Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Broccoli Raab	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.11% 0.018g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	8.2% 5.93g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	4.47% 18μg	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	25.6% 23mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	14% 0.13mg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	8.63% 0.2mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Turnips with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Boiled Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Boiled Turnips with Salt:

• 7 ounces of Broccoli Raab have more Vitamin A, 6 times more Vitamin B1, 5.6 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 9.2 times more Vitamin B9, 1.7 times more Vitamin C, 81 times more Vitamin E and 2240 times more Vitamin K than Boiled Turnips with Salt.
• 7 ounces of Boiled Turnips with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Boiled Turnips with Salt:

• 7 ounces of Broccoli Raab have 4.9 times more Calcium, 9.7 times more Iron, 2.8 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium and 3.9 times more Zinc than Boiled Turnips with Salt.
• While 7 oz of Boiled and Drained Turnips with Salt contain 1.5 times more Copper and 8.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Turnips with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Turnips with Salt lack sufficient amounts of Magnesium and Zinc
• Both Raw Broccoli Raab as well as Boiled and Drained Turnips with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 5.9 times more Omega 3, 1.4 times more Fiber and 4.5 times more Protein than Boiled Turnips with Salt.
• While 7 oz of Boiled and Drained Turnips with Salt contain 1.8 times more Carbohydrate and 7.9 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Boiled Turnips with Salt provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Boiled and Drained Turnips with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.