Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens And Turnips VS 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	5.47% 159kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	17.4% 12.6g	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	8.57% 6.2g	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	% 6.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	37% 14g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	7.37% 4.13g	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	217% 1955μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	24.8% 0.32mg	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	37.4% 150μg	24% 95μg	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	92% 82.6mg	274% 246mg	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	64.4% 9.66mg	31% 4.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1569% 1883μg	23% 27.7μg	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	58% 581mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	34.3% 0.31mg	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	99% 7.94mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	15.6% 0.36mg	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	20.7% 145mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 413g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Canned Low Sodium Vegetable Juice Cocktail per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens And Turnips versus 1 lb of Canned Low Sodium Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Turnip Greens And Turnips vs Canned Low Sodium Vegetable Juice Cocktail:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 12.3 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 68 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 lb of Canned Low Sodium Vegetable Juice Cocktail contains 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 3 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 B1 and Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• 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 one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens And Turnips vs Canned Low Sodium Vegetable Juice Cocktail:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 8.5 times more Calcium, 2 times more Copper, 6 times more Iron, 2 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Selenium and 3.1 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 lb of Canned Low Sodium Vegetable Juice Cocktail contains 2.9 times more Sodium 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 Potassium and Water per one pound.
• 1 pound of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens And Turnips has 9.5 times more Omega 3, 1.3 times more Carbohydrate, 6.2 times more Fiber and 3.3 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 lb of Canned Low Sodium Vegetable Juice Cocktail contains 2.6 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• 1 pound of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy and Omega 6 in one pound.