Comparing Nutrients in 500 calories Canned Turnip GreensVS Boiled Broccoli

Weight per 500 calories

Canned Turnip Greens

2632g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Canned Turnip Greens no Salt, which is low in comparison to other foods. Canned Turnip Greens having very low energy density.

Which food has more nutrients per 500 calories - Canned Turnip Greens or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Turnip Greens

28%

14%

58%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Canned Turnip Greensvs Boiled 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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8.14%7.9g

Fat

6.04%5.86g

7.9 gvs5.86 g

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

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5.76%1.84g

Saturated Fat

3.53%1.13g

1.84 gvs1.13 g

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

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138%2.2g

Omega 3

106%1.7g

2.2 gvs1.7 g

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

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5.57%0.95g

Omega 6

4.3%0.73g

0.95 gvs0.73 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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57%74g

Carbohydrate

79%103g

74 gvs103 g

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

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15.2%11g

Sugars

27.4%20g

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

11 gvs20 g

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

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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 .

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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90%34.2g

Fiber

124%47g

34.2 gvs47 g

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

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64%35.8g

Protein

60.7%34g

35.8 gvs34 g

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

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Vitamins

Canned Turnip Greensvs Boiled Broccoli

871%7842μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

7842 μgvs1100 μg

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

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22%0.26mg

Vitamin B1

75%0.9mg

Thiamine

0.26 mgvs0.9 mg

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

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121%1.58mg

Vitamin B2

135%1.76mg

Riboflavin

1.58 mgvs1.76 mg

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

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59.2%9.47mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

9.47 mgvs7.9 mg

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

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113%5.63mg

Vitamin B5

176%8.8mg

Pantothenic acid

5.63 mgvs8.8 mg

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

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81%1.05mg

Vitamin B6

220%2.86mg

Pyridoxine

1.05 mgvs2.86 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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605%2421μg

Vitamin B9

386%1543μg

Folates and Folic Acid

2421 μgvs1543 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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453%408mg

Vitamin C

1030%927mg

Ascorbic acid

408 mgvs927 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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258%38.7mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

38.7 mgvs20.7 mg

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

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6294%7553μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

7553 μgvs2016 μg

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

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Minerals

Canned Turnip Greensvs Boiled Broccoli

311%3105mg

Calcium

57%571mg

3105 mgvs571 mg

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

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243%2.2mg

Copper

97%0.87mg

2.2 mgvs0.87 mg

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

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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 .

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497%39.7mg

Iron

120%9.57mg

39.7 mgvs9.57 mg

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

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125%526mg

Magnesium

71.4%300mg

526 mgvs300 mg

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

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301%6.92mg

Manganese

120%2.77mg

6.92 mgvs2.77 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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79%553mg

Phosphorus

137%957mg

553 mgvs957 mg

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

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109%3711mg

Potassium

123%4186mg

3711 mgvs4186 mg

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

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33.5%18.4μg

Selenium

41.6%23μg

18.4 μgvs23 μg

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

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51%763mg

Sodium

39%586mg

763 mgvs586 mg

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

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55%6.05mg

Zinc

58.4%6.43mg

6.05 mgvs6.43 mg

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

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67.3%2492g

Water

34.5%1275g

2492 gvs1275 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 Canned Turnip Greens vs Boiled Broccoli:

Canned Turnip Greens no Salt have 7.1 times more Vitamin A, 1.6 times more Vitamin B9, 1.9 times more Vitamin E and 3.7 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.3 times more Vitamin C than Canned Turnip Greens no Salt.
Both Canned Turnip Greens no Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Canned Turnip Greens no Salt 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 Canned Turnip Greens vs Boiled Broccoli:

Canned Turnip Greens no Salt have 5.4 times more Calcium, 2.5 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.3 times more Sodium and 2 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Phosphorus than Canned Turnip Greens no Salt.
Both Canned Turnip Greens no Salt and Boiled and Drained Broccoli have similar amounts of Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Turnip Greens no Salt have 1.3 times more Fat, 1.6 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Carbohydrate, 1.8 times more Sugars and 1.4 times more Fiber than Canned Turnip Greens no Salt.
Both Canned Turnip Greens no Salt and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 500 kcal.
Both Canned Turnip Greens no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Turnip GreensVS Hearts Of PalmBoiled BroccoliVS Hearts Of PalmCanned Turnip GreensVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Canned Turnip GreensVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Turnip Greens or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: