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

Weight per 500 calories

Cooked Frozen Turnip Greens And Turnips

1429g

Broccoli

1471g

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 Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnip Greens And Turnips

34%

10%

56%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cooked Frozen Turnip Greens And Turnipsvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.6%5.43g

Fat

5.6%5.44g

5.43 gvs5.44 g

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

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3.8%1.2g

Saturated Fat

5.24%1.68g

1.2 gvs1.68 g

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

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102%1.63g

Omega 3

58%0.93g

1.63 gvs0.93 g

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

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3.87%0.66g

Omega 6

4.24%0.72g

0.66 gvs0.72 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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53.3%69.3g

Carbohydrate

75%98g

69.3 gvs98 g

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

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21%15.3g

Sugars

34.5%25g

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

15.3 gvs25 g

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

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Fructose

13.8%10g

≤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 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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117%44.3g

Fiber

101%38.2g

44.3 gvs38.2 g

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

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76.3%42.7g

Protein

74%41.5g

42.7 gvs41.5 g

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

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Vitamins

Cooked Frozen Turnip Greens And Turnipsvs Broccoli

684%6157μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

6157 μgvs456 μg

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

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59.5%0.71mg

Vitamin B1

87%1.04mg

Thiamine

0.71 mgvs1.04 mg

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

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71.4%0.93mg

Vitamin B2

132%1.72mg

Riboflavin

0.93 mgvs1.72 mg

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

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43.4%6.94mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

6.94 mgvs9.4 mg

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

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23.7%1.2mg

Vitamin B5

169%8.43mg

Pantothenic acid

1.2 mgvs8.43 mg

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

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73.6%0.96mg

Vitamin B6

198%2.57mg

Pyridoxine

0.96 mgvs2.57 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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118%471μg

Vitamin B9

232%926μg

Folates and Folic Acid

471 μgvs926 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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289%260mg

Vitamin C

1458%1312mg

Ascorbic acid

260 mgvs1312 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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203%30.4mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

30.4 mgvs11.5 mg

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

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4942%5930μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

5930 μgvs1494 μg

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

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Minerals

Cooked Frozen Turnip Greens And Turnipsvs Broccoli

183%1829mg

Calcium

69%691mg

1829 mgvs691 mg

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

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211%1.9mg

Copper

80%0.72mg

1.9 mgvs0.72 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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313%25mg

Iron

134%10.7mg

25 mgvs10.7 mg

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

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81.6%343mg

Magnesium

73.5%309mg

343 mgvs309 mg

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

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248%5.7mg

Manganese

134%3.1mg

5.7 mgvs3.1 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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65.3%457mg

Phosphorus

139%971mg

457 mgvs971 mg

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

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91%3086mg

Potassium

137%4647mg

3086 mgvs4647 mg

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

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28.6%15.7μg

Selenium

67%36.8μg

15.7 μgvs36.8 μg

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

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18%271mg

Sodium

32.4%485mg

271 mgvs485 mg

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

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48%5.3mg

Zinc

55%6.03mg

5.3 mgvs6.03 mg

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

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35%1301g

Water

35.5%1313g

1301 gvs1313 g

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

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

Boiled and Drained Frozen Turnip Greens And Turnips have 13.5 times more Vitamin A, 2.7 times more Vitamin E and 4 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 7.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw 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 Broccoli:

Boiled and Drained Frozen Turnip Greens And Turnips have 2.6 times more Calcium, 2.6 times more Copper, 2.3 times more Iron and 1.9 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium and 1.8 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips and Raw 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 1.8 times more Omega 3 than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Saturated Fat, 1.4 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
Both Boiled and Drained Frozen Turnip Greens And Turnips and Raw Broccoli have similar amounts of Energy, Fat, Fiber and Protein per 500 kcal.
Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Raw 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 CocktailBroccoliVS Canned Vegetable Juice CocktailCooked Frozen Turnip Greens And TurnipsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: