Comparing Nutrients in 100 grams Broccoli Raab VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.13% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	3.73% 4.85g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	1.48% 1.07g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	48% 431μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	1.66% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	20.8% 83μg	8.25% 33μg	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	22.4% 20mg	20.2% 18mg	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	11% 1.62mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	346% 415μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	11% 108mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	14.8% 0.13mg	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	26.8% 2.14mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	17.4% 0.4mg	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	10.4% 73mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.35% 216mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Frozen Turnip Greens And Turnips per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Cooked Frozen Turnip Greens And Turnips:

• 100 grams of Broccoli Raab have 3.2 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Frozen Turnip Greens And Turnips.
• While 100 g of Boiled and Drained Frozen Turnip Greens And Turnips contain 3.3 times more Vitamin A, 1.3 times more Vitamin E and 1.9 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Turnip Greens And Turnips provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Cooked Frozen Turnip Greens And Turnips:

• 100 grams of Broccoli Raab have 1.2 times more Iron, 2.3 times more Phosphorus, 1.7 times more Sodium and 2.1 times more Zinc than Cooked Frozen Turnip Greens And Turnips.
• While 100 g of Boiled and Drained Frozen Turnip Greens And Turnips contain 3.2 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Turnip Greens And Turnips contain similar levels of Calcium, Magnesium, Manganese, Potassium and Water per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 1.7 times more Omega 3 than Cooked Frozen Turnip Greens And Turnips.
• While 100 g of Boiled and Drained Frozen Turnip Greens And Turnips contain 1.7 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Fiber and Protein per 100 grams.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Energy and Omega 6 in 100 grams.