Comparing Nutrients in 1 pound 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	2.97% 86kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	75.7% 55g	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	4.47% 3.24g	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	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	11% 6.17g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	150% 1352μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18% 0.24mg	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	104% 417μg	1.13% 4.54μg	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	78% 70.3mg	47% 42mg	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	44.5% 6.67mg	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1085% 1302μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Calcium	53.5% 535mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	27.7% 0.25mg	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	85.6% 6.85mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	41.6% 0.96mg	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	13.6% 95mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb of Unsweetened Cranberry Juice contains 1.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Unsweetened Cranberry Juice contains 4.3 times more Carbohydrate and 28.8 times more Sugars than Canned Turnip Greens no Salt.
• 1 pound 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 pound.