Comparing Nutrients in 1 pound Fresh Orange juice VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Fresh Orange juice	Canned Turnip Greens	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	52.6% 38g	2.63% 1.9g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	150% 1352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	34% 136μg	104% 417μg	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	252% 227mg	78% 70.3mg	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	1.2% 0.18mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1085% 1302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	5% 50mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	42% 0.38mg	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	11.3% 0.91mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	52% 1.2mg	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	11% 77mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11% 401g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Turnip Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Canned Turnip Greens:

• 1 pound of Fresh Orange juice has 9 times more Vitamin B1 and 3.2 times more Vitamin C than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 29.8 times more Vitamin A, 2 times more Vitamin B2, 3.1 times more Vitamin B9, 36.8 times more Vitamin E and 2870 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Canned Turnip Greens provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Raw Orange juice as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Canned Turnip Greens:

• 1 pound of Fresh Orange juice has 1.4 times more Potassium than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 10.7 times more Calcium, 1.9 times more Copper, 7.6 times more Iron, 1.8 times more Magnesium, 18.8 times more Manganese and 4.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Turnip Greens contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 3.7 times more Carbohydrate and 20 times more Sugars than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 7.6 times more Omega 3, 6.5 times more Fiber and 1.9 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Canned Turnip Greens no Salt provide inadequate amounts of Energy and Omega 6 in one pound.