Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens And TurnipsVS Boiled Broccoli

Weight per 500 calories

Cooked Frozen Turnip Greens And Turnips

1429g

Boiled Broccoli

1429g

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

Which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens And Turnips or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnip Greens And Turnips

34%

10%

56%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cooked Frozen Turnip Greens And Turnipsvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

5.6%5.43g

Fat

6.04%5.86g

5.43 gvs5.86 g

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

Find Vegetables rich in Fat

3.8%1.2g

Saturated Fat

3.53%1.13g

1.2 gvs1.13 g

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

Find Vegetables rich in Saturated Fat

102%1.63g

Omega 3

106%1.7g

1.63 gvs1.7 g

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

Find Vegetables rich in Omega 3

3.87%0.66g

Omega 6

4.3%0.73g

0.66 gvs0.73 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

53.3%69.3g

Carbohydrate

79%103g

69.3 gvs103 g

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

Find Vegetables rich in Carbohydrate

21%15.3g

Sugars

27.4%20g

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

15.3 gvs20 g

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

Find Vegetables rich in Sugars

Fructose

14.6%10.6g

≤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 gvs10.6 g

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

Find Vegetables rich in Fructose

Glucose

%7g

NA gvs7 g

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

Find Vegetables rich in Glucose

Sucrose

%1.14g

NA gvs1.14 g

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

Find Vegetables rich in Sucrose

117%44.3g

Fiber

124%47g

44.3 gvs47 g

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

Find Vegetables rich in Fiber

76.3%42.7g

Protein

60.7%34g

42.7 gvs34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Frozen Turnip Greens And Turnipsvs Boiled Broccoli

684%6157μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

6157 μgvs1100 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

59.5%0.71mg

Vitamin B1

75%0.9mg

Thiamine

0.71 mgvs0.9 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

71.4%0.93mg

Vitamin B2

135%1.76mg

Riboflavin

0.93 mgvs1.76 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

43.4%6.94mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

6.94 mgvs7.9 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.7%1.2mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.2 mgvs8.8 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

73.6%0.96mg

Vitamin B6

220%2.86mg

Pyridoxine

0.96 mgvs2.86 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

118%471μg

Vitamin B9

386%1543μg

Folates and Folic Acid

471 μgvs1543 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

289%260mg

Vitamin C

1030%927mg

Ascorbic acid

260 mgvs927 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

203%30.4mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

30.4 mgvs20.7 mg

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

Find Vegetables rich in Vitamin E

4942%5930μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

5930 μgvs2016 μg

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

Find Vegetables rich in Vitamin K

Minerals

Cooked Frozen Turnip Greens And Turnipsvs Boiled Broccoli

183%1829mg

Calcium

57%571mg

1829 mgvs571 mg

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

Find Vegetables rich in Calcium

211%1.9mg

Copper

97%0.87mg

1.9 mgvs0.87 mg

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

Find Vegetables rich in Copper

Fluoride

1.43%57μg

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

NA μgvs57 μg

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

Find Vegetables rich in Fluoride

313%25mg

Iron

120%9.57mg

25 mgvs9.57 mg

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

Find Vegetables rich in Iron

81.6%343mg

Magnesium

71.4%300mg

343 mgvs300 mg

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

Find Vegetables rich in Magnesium

248%5.7mg

Manganese

120%2.77mg

5.7 mgvs2.77 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

65.3%457mg

Phosphorus

137%957mg

457 mgvs957 mg

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

Find Vegetables rich in Phosphorus

91%3086mg

Potassium

123%4186mg

3086 mgvs4186 mg

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

Find Vegetables rich in Potassium

28.6%15.7μg

Selenium

41.6%23μg

15.7 μgvs23 μg

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

Find Vegetables rich in Selenium

18%271mg

Sodium

39%586mg

271 mgvs586 mg

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

Find Vegetables rich in Sodium

48%5.3mg

Zinc

58.4%6.43mg

5.3 mgvs6.43 mg

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

Find Vegetables rich in Zinc

35%1301g

Water

34.5%1275g

1301 gvs1275 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Cooked Frozen Turnip Greens And Turnips vs Boiled Broccoli:

Boiled and Drained Frozen Turnip Greens And Turnips have 5.6 times more Vitamin A, 1.5 times more Vitamin E and 2.9 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 7.4 times more Vitamin B5, 3 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Turnip Greens And Turnips vs Boiled Broccoli:

Boiled and Drained Frozen Turnip Greens And Turnips have 3.2 times more Calcium, 2.2 times more Copper, 2.6 times more Iron and 2.1 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.1 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 2.2 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips and Boiled and Drained Broccoli have similar amounts of Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Frozen Turnip Greens And Turnips have 1.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Omega 3 and Fiber per 500 kcal.
Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Turnip Greens And TurnipsVS Canned Vegetable Juice CocktailBoiled BroccoliVS Canned Vegetable Juice CocktailCooked Frozen Turnip Greens And TurnipsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens And TurnipsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens And Turnips or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: