Comparing Nutrients in 7 ounces Cooked Frozen Turnip Greens And Turnips VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Broccoli Raab	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	16% 6.15g	14% 5.36g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	95% 855μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.96mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	26% 0.34mg	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	16.4% 65.5μg	41% 165μg	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	40% 36mg	44.5% 40mg	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	28% 4.23mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 824μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Broccoli Raab	Recommended Dietary Allowance
Calcium	25.4% 254mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	9.26% 0.083mg	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	43.4% 3.47mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	34% 0.78mg	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	9.07% 63.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 3.3 times more Vitamin A, 1.3 times more Vitamin E and 1.9 times more Vitamin K than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.2 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Broccoli Raab provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 3.2 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.3 times more Phosphorus, 1.7 times more Sodium and 2.1 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Broccoli Raab contain similar levels of Calcium, Iron, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 1.7 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.7 times more Omega 3 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Broccoli Raab offer comparable quantities of Fiber and Protein per seven ounces.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.