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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	11% 14.2g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	67.3% 605μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	30.5% 0.4mg	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	20.3% 81.4μg	53.6% 214μg	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	57% 51mg	143% 129mg	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	NA	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22.6% 226mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	40.4% 3.23mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	16.7% 0.38mg	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	6.8% 47.6mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	5% 185g	4.8% 177g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens And Turnips, Unprepared have 4 times more Vitamin A than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Turnip Greens And Turnips, Unprepared have 2.9 times more Calcium and 2.4 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Selenium, 2.3 times more Sodium and 2.8 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli contains 1.7 times more Energy, 1.8 times more Omega 3, 2.1 times more Carbohydrate and 1.4 times more Fiber than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Boiled and Drained Broccoli have similar amounts of Protein per 7 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.