Comparing Nutrients in 100 grams Boiled Broccoli VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Boiled Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	1.2% 35kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	3.83% 5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.03% 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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	59.8% 538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	5.15% 0.067mg	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	27% 108μg	9.75% 39μg	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	72% 65mg	24.2% 22mg	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	9.67% 1.45mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	432% 519μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	4% 40mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	16.7% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	20.7% 0.48mg	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	9.57% 67mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Cooked Frozen Turnip Greens:

• Boiled and Drained Broccoli has 1.7 times more Vitamin B2, 8.9 times more Vitamin B5, 3 times more Vitamin B6, 2.8 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 7 times more Vitamin A, 1.8 times more Vitamin E and 3.7 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Cooked Frozen Turnip Greens:

• Boiled and Drained Broccoli has 2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 2.7 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 3.8 times more Calcium, 2.5 times more Copper, 2.9 times more Iron and 2.4 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Turnip Greens have similar amounts of Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.2 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Turnip Greens have similar amounts of Omega 3 and Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.