Comparing Nutrients in 7 ounces Boiled Turnip Greens VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Turnip Greens	Broccoli	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.66% 8.65g	10% 13g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	84% 756μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	26.7% 0.35mg	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	58.5% 234μg	31.3% 125μg	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	60.4% 54.4mg	197% 177mg	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	25% 3.73mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	608% 729μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Broccoli	Recommended Dietary Allowance
Calcium	27% 272mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	11% 0.097mg	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	20% 1.6mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	18% 0.42mg	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	8.22% 57.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.4% 0.81mg	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 Boiled Turnip Greens vs Broccoli:

• Boiled and Drained Turnip Greens have 12.3 times more Vitamin A, 1.9 times more Vitamin B9, 2.4 times more Vitamin E and 3.6 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.3 times more Vitamin C than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens and Raw Broccoli have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Turnip Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Turnip Greens have 2.9 times more Calcium, 5.2 times more Copper and 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Phosphorus, 1.6 times more Potassium, 2.8 times more Selenium and 2.9 times more Zinc than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens and Raw Broccoli have similar amounts of Iron, Magnesium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Turnip Greens have 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Energy, 1.5 times more Carbohydrate, 3.2 times more Sugars and 2.5 times more Protein than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Boiled and Drained Turnip Greens as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.