Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	3.35% 4.35g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.24% 2.35g	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	7.9% 3g	5.26% 2g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	14% 56μg	2% 8μg	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	44.6% 40mg	4.33% 3.9mg	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	8.8% 1.32mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	7% 0.063mg	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	7.63% 0.61mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	4.35% 0.1mg	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	7% 49mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Frozen Turnips per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Cooked Frozen Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnips:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 7 times more Vitamin B9, 10.3 times more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Cooked Frozen Turnips.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnips provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Cooked Frozen Turnips:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.2 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Cooked Frozen Turnips.
• While 100 g of Boiled and Drained Frozen Turnips contain 1.9 times more Copper, 1.6 times more Iron, 1.3 times more Potassium and 3.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Turnips contain similar levels of Calcium, Magnesium and Water per 100 grams.
• 100 grams of Cooked Frozen Turnips lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.2 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Cooked Frozen Turnips.
• While 100 g of Boiled and Drained Frozen Turnips contain 2.2 times more Omega 3 and 1.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Energy and Omega 6 in 100 grams.