Comparing Nutrients in 1 kilogram Canned Turnip Greens VS Cranberry Juice

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Canned Turnip Greens VS Cranberry Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Turnip Greens versus 1 kg of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Turnip Greens has 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, 1.2 times more Vitamin E and 56.3 times more Vitamin K than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 1.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• 1 kilogram of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Turnip Greens no Salt as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Turnip Greens has 14.8 times more Calcium, 1.5 times more Copper, 6 times more Iron, 3.3 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Zinc than Cranberry Juice.
• Both Canned Turnip Greens and Cranberry Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Canned Turnip Greens no Salt as well as Unsweetened Cranberry Juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Turnip Greens has 3 times more Omega 3, 13 times more Fiber and 3.5 times more Protein than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 4.3 times more Carbohydrate and 28.8 times more Sugars than Canned Turnip Greens no Salt.
• 1 kilogram of Cranberry Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Turnip Greens no Salt as well as Unsweetened Cranberry Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.