Comparing Nutrients in 100 calories Cooked Frozen Turnip Greens And Turnips VS Canned Low Sodium Vegetable Juice Cocktail

Weight per 100 calories

• Cooked Frozen Turnip Greens And Turnips: 286g
• Canned Low Sodium Vegetable Juice Cocktail: 526g

Cooked Frozen Turnip Greens And Turnips have 1.8 times more energy per 100g than Canned Low Sodium Vegetable Juice Cocktail. It has low energy density when compared to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Turnip Greens And Turnips or Canned Low Sodium Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	3.95% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	15.5% 20g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	20% 14.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.95% 7.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 0.47g	g per day for Men 19-50 years
Fiber	23.3% 8.86g	6.93% 2.63g	38g per day for Men 19-50 years
Protein	15.3% 8.54g	8.55% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	137% 1231μg	20.5% 184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.68% 1.4mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.6% 94μg	27.6% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.8% 52mg	318% 286mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	35.8% 5.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	988% 1186μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	36.6% 366mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	39.8% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62.5% 5mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.6mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	31.6% 1074mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.14μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	3.6% 54.3mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	9.6% 1.06mg	5.74% 0.63mg	11mg per day for Men 19-50 years
Water	7.03% 260g	13.4% 495g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens And Turnips VS Canned Low Sodium Vegetable Juice Cocktail Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Turnip Greens And Turnips or Canned Low Sodium Vegetable Juice Cocktail?

Lets compare vitamin content per 100 calories of Cooked Frozen Turnip Greens And Turnips vs Canned Low Sodium Vegetable Juice Cocktail:

• 100 calories of Cooked Frozen Turnip Greens And Turnips have 6.7 times more Vitamin A and 36.9 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• While 100 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 1.8 times more Vitamin B1, 2.7 times more Vitamin B3, 5.5 times more Vitamin B5, 2 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 100 calories.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Turnip Greens And Turnips vs Canned Low Sodium Vegetable Juice Cocktail:

• 100 calories of Cooked Frozen Turnip Greens And Turnips have 4.6 times more Calcium, 3.3 times more Iron, 2.7 times more Manganese, 3 times more Selenium and 1.7 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• While 100 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 1.7 times more Potassium, 5.3 times more Sodium and 1.9 times more Water than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Copper, Magnesium and Phosphorus per 100 calories.
• 100 calories of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Turnip Greens And Turnips have 5.2 times more Omega 3, 3.4 times more Fiber and 1.8 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 100 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 2.6 times more Omega 6, 1.5 times more Carbohydrate and 4.8 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Low Sodium Vegetable Juice Cocktail offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6