Comparing Nutrients in 500 calories Cooked Frozen Turnips with SaltVS Boiled Broccoli

Weight per 500 calories

Cooked Frozen Turnips with Salt

2381g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 1.7 times more energy per unit of mass than Boiled Frozen Turnips, drained with Salt, which is low in comparison to other foods. Cooked Frozen Turnips with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Turnips with Salt or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnips with Salt

26%

65%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cooked Frozen Turnips with Saltvs 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

5.9%5.7g

Fat

6.04%5.86g

5.7 gvs5.86 g

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

Find Vegetables rich in Fat

1.86%0.6g

Saturated Fat

3.53%1.13g

0.6 gvs1.13 g

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

Find Vegetables rich in Saturated Fat

140%2.24g

Omega 3

106%1.7g

2.24 gvs1.7 g

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

Find Vegetables rich in Omega 3

3.92%0.67g

Omega 6

4.3%0.73g

0.67 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

68.3%89g

Carbohydrate

79%103g

89 gvs103 g

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

Find Vegetables rich in Carbohydrate

57%41g

Sugars

27.4%20g

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

41 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

125%47.6g

Fiber

124%47g

47.6 gvs47 g

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

Find Vegetables rich in Fiber

65%36.4g

Protein

60.7%34g

36.4 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 Turnips with Saltvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 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

69.4%0.83mg

Vitamin B1

75%0.9mg

Thiamine

0.83 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

51.3%0.67mg

Vitamin B2

135%1.76mg

Riboflavin

0.67 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

83.3%13.3mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

13.3 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

67%3.36mg

Vitamin B5

176%8.8mg

Pantothenic acid

3.36 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

123%1.6mg

Vitamin B6

220%2.86mg

Pyridoxine

1.6 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

47.6%190μg

Vitamin B9

386%1543μg

Folates and Folic Acid

190 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

103%93mg

Vitamin C

1030%927mg

Ascorbic acid

93 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

3.17%0.48mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.48 mgvs20.7 mg

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

Find Vegetables rich in Vitamin E

2%2.4μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

2.4 μgvs2016 μg

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

Find Vegetables rich in Vitamin K

Minerals

Cooked Frozen Turnips with Saltvs Boiled Broccoli

76%762mg

Calcium

57%571mg

762 mgvs571 mg

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

Find Vegetables rich in Calcium

167%1.5mg

Copper

97%0.87mg

1.5 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

292%23.3mg

Iron

120%9.57mg

23.3 mgvs9.57 mg

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

Find Vegetables rich in Iron

79.4%333mg

Magnesium

71.4%300mg

333 mgvs300 mg

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

Find Vegetables rich in Magnesium

104%2.4mg

Manganese

120%2.77mg

2.4 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

88.4%619mg

Phosphorus

137%957mg

619 mgvs957 mg

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

Find Vegetables rich in Phosphorus

127%4333mg

Potassium

123%4186mg

4333 mgvs4186 mg

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

Find Vegetables rich in Potassium

26%14.3μg

Selenium

41.6%23μg

14.3 μgvs23 μg

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

Find Vegetables rich in Selenium

432%6476mg

Sodium

39%586mg

6476 mgvs586 mg

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

Find Vegetables rich in Sodium

43.3%4.76mg

Zinc

58.4%6.43mg

4.76 mgvs6.43 mg

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

Find Vegetables rich in Zinc

60.2%2229g

Water

34.5%1275g

2229 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 Turnips with Salt vs Boiled Broccoli:

Boiled Frozen Turnips, drained with Salt have 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 2.6 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 8.1 times more Vitamin B9, 10 times more Vitamin C, 43.5 times more Vitamin E and 846.6 times more Vitamin K than Boiled Frozen Turnips, drained with Salt.
Both Boiled Frozen Turnips, drained with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled Frozen Turnips, drained with 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 Cooked Frozen Turnips with Salt vs Boiled Broccoli:

Boiled Frozen Turnips, drained with Salt have 1.3 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 11.1 times more Sodium and 1.7 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Phosphorus, 1.6 times more Selenium and 1.4 times more Zinc than Boiled Frozen Turnips, drained with Salt.
Both Boiled Frozen Turnips, drained with Salt and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Turnips, drained with Salt have 1.3 times more Omega 3 and 2.1 times more Sugars than Boiled and Drained Broccoli.
Both Boiled Frozen Turnips, drained with Salt and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
Both Boiled Frozen Turnips, drained with Salt 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 Turnips with SaltVS Boiled Turnip Greens with SaltBoiled BroccoliVS Boiled Turnip Greens with SaltCooked Frozen Turnips with SaltVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Turnips with SaltVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Turnips with Salt or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: