Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Broccoli

Weight per 300 calories

Cooked Frozen Turnip Greens

1035g

Broccoli

882g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnip Greens

36%

10%

54%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cooked Frozen Turnip Greensvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.48%4.34g

Fat

3.37%3.26g

4.34 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.2%1.02g

Saturated Fat

3.14%1g

1.02 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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77%1.23g

Omega 3

34.7%0.56g

1.23 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.1%0.53g

Omega 6

2.54%0.43g

0.53 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.6%51.5g

Carbohydrate

45%58.6g

51.5 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.7%7.76g

Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.76 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.28%6g

≤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]

NA gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.32g

NA gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.88g

NA gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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93%35g

Fiber

60.4%23g

35 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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62%34.7g

Protein

44.4%25g

34.7 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Turnip Greensvs Broccoli

618%5566μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

5566 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.6%0.56mg

Vitamin B1

52.2%0.63mg

Thiamine

0.56 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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59%0.77mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.77 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.3%4.84mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.84 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.3%0.71mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.71 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.3%0.69mg

Vitamin B6

119%1.54mg

Pyridoxine

0.69 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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101%403μg

Vitamin B9

139%556μg

Folates and Folic Acid

403 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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251%226mg

Vitamin C

875%787mg

Ascorbic acid

226 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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183%27.5mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

27.5 mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4473%5368μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

5368 μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Turnip Greensvs Broccoli

157%1572mg

Calcium

41.5%415mg

1572 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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172%1.55mg

Copper

48%0.43mg

1.55 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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251%20mg

Iron

80.5%6.44mg

20 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64%269mg

Magnesium

44%185mg

269 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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214%4.9mg

Manganese

80.6%1.85mg

4.9 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50.2%352mg

Phosphorus

83%582mg

352 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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68%2317mg

Potassium

82%2788mg

2317 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.6%12.4μg

Selenium

40%22μg

12.4 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.3%155mg

Sodium

19.4%291mg

155 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.6%4.24mg

Zinc

33%3.6mg

4.24 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25.3%935g

Water

21.3%788g

935 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Frozen Turnip Greens vs Broccoli:

Boiled and Drained Frozen Turnip Greens have 20.3 times more Vitamin A, 4 times more Vitamin E and 6 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Vitamin B2, 7.1 times more Vitamin B5, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Turnip Greens vs Broccoli:

Boiled and Drained Frozen Turnip Greens have 3.8 times more Calcium, 3.6 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium and 2.7 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Phosphorus, 1.8 times more Selenium and 1.9 times more Sodium than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Frozen Turnip Greens have 1.3 times more Fat, 2.2 times more Omega 3, 1.2 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.9 times more Sugars than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Turnip GreensVS Frozen Turnip Greens And TurnipsBroccoliVS Frozen Turnip Greens And TurnipsCooked Frozen Turnip GreensVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: