Comparing Nutrients in 7 ounces Cooked Frozen Turnip Greens VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Turnip Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12% 6.65g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	119% 1068μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	20% 0.26mg	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	19.3% 77.4μg	27.8% 111μg	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	48% 43.3mg	88.4% 79.6mg	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	35% 5.28mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	858% 1030μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30% 302mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	7.5% 0.067mg	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	48% 3.85mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	19.2% 0.44mg	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	9.64% 67.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Turnip Greens vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cooked Frozen Turnip Greens have 10.5 times more Vitamin A, 2 times more Vitamin E and 5.9 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Turnip Greens vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cooked Frozen Turnip Greens have 4.6 times more Calcium, 4.4 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.6 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Phosphorus than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Cooked Chopped Frozen Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens have 2.8 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled and Drained Frozen Turnip Greens as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.