Comparing Nutrients in 1 kilogram Boiled Turnip Greens VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Boiled Turnip Greens	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	6.9% 200kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	39% 28.4g	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	19.3% 14g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	92% 35g	13% 5g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	423% 3810μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	54.6% 0.71mg	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	295% 1180μg	52.5% 210μg	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	304% 274mg	603% 543mg	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	125% 19mg	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3063% 3676μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	137% 1370mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	75.6% 0.68mg	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	100% 8mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	34.8% 0.8mg	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	41.4% 290mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	113% 1690mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 932g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens VS Canned Vegetable Juice Cocktail per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Turnip Greens vs Canned Vegetable Juice Cocktail:

• 1 kilogram of Boiled Turnip Greens has 10.9 times more Vitamin A, 2.2 times more Vitamin B2, 2.5 times more Vitamin B6, 5.6 times more Vitamin B9, 1.8 times more Vitamin E and 60.3 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 1 kg of Canned Vegetable Juice Cocktail contains 1.8 times more Vitamin B3 and 2 times more Vitamin C than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• Both Boiled and Drained Turnip Greens as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Turnip Greens vs Canned Vegetable Juice Cocktail:

• 1 kilogram of Boiled Turnip Greens has 9.8 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 4.2 times more Manganese and 1.5 times more Phosphorus than Canned Vegetable Juice Cocktail.
• While 1 kg of Canned Vegetable Juice Cocktail contains 5.8 times more Sodium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Vegetable Juice Cocktail contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Boiled and Drained Turnip Greens as well as Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Turnip Greens has 5.3 times more Omega 3, 7 times more Fiber and 1.2 times more Protein than Canned Vegetable Juice Cocktail.
• While 1 kg of Canned Vegetable Juice Cocktail contains 5.4 times more Sugars than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Vegetable Juice Cocktail offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Turnip Greens as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Energy and Omega 6 in one kilogram.