Comparing Nutrients in 1 kilogram Cranberry Juice VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Cranberry Juice	Canned Turnip Greens	Recommended Dietary Allowance
Energy	16% 460kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	21.6% 28g	130g per day for Men 19-50 years
Sugars	167% 121g	5.8% 4.2g	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	9.86% 7.15g	NA	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	34.2% 13g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	331% 2980μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	30.8% 0.4mg	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	2.5% 10μg	230% 920μg	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	103% 93mg	172% 155mg	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	80% 12mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	2392% 2870μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	8% 80mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	92% 0.83mg	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	31.3% 2.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	114% 2.63mg	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	18.6% 130mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.5% 871g	25.6% 947g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry Juice vs Canned Turnip Greens:

• Unsweetened Cranberry Juice has 1.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 149 times more Vitamin A, 3.3 times more Vitamin B2, 4 times more Vitamin B3, 92 times more Vitamin B9, 1.7 times more Vitamin C and 56.3 times more Vitamin K than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Canned Turnip Greens no Salt have similar amounts of Vitamin E per 1 kg.
• Both Unsweetened Cranberry Juice as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cranberry Juice vs Canned Turnip Greens:

• Canned Turnip Greens no Salt contain 14.8 times more Calcium, 1.5 times more Copper, 6 times more Iron, 3.3 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium, 14.5 times more Sodium and 2.3 times more Zinc than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Canned Turnip Greens no Salt have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Cranberry Juice has 2.4 times more Energy, 4.3 times more Carbohydrate and 28.8 times more Sugars than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 3 times more Omega 3, 13 times more Fiber and 3.5 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice as well as Canned Turnip Greens no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.