Comparing Nutrients in 300 calories Low Salt Tomato and Vegetable Juice VS Canned Turnip Greens

Weight per 300 calories

• Low Salt Tomato and Vegetable Juice: 1364g
• Canned Turnip Greens: 1579g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Low Salt Tomato and Vegetable Juice or Canned Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Tomato and Vegetable Juice	11%	4%	85%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Low Salt Tomato and Vegetable Juice	Canned Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	34% 44.4g	130g per day for Men 19-50 years
Sugars	61.7% 44.7g	9.15% 6.63g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	54% 20.5g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Low Salt Tomato and Vegetable Juice	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	118% 1064μg	523% 4705μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.2% 9.95mg	35.5% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	48.6% 0.63mg	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	71.6% 286μg	363% 1453μg	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	420% 378mg	272% 245mg	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	29% 4.36mg	155% 23.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.2% 72.3μg	3776% 4532μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Tomato and Vegetable Juice	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	15% 150mg	186% 1863mg	1000mg per day for Men 19-50 years
Copper	303% 2.73mg	146% 1.3mg	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	71.6% 5.73mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	NA	181% 4.15mg	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	33% 232mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	77.4% 2632mg	65.5% 2226mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	52.7% 791mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	40.4% 1495g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Low Salt Tomato and Vegetable Juice vs Canned Turnip Greens:

• Tomato and Vegetable Juice Low Sodium has 3.5 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 4.4 times more Vitamin A, 2.3 times more Vitamin B2, 5.1 times more Vitamin B9, 5.3 times more Vitamin E and 62.7 times more Vitamin K than Tomato and Vegetable Juice Low Sodium.
• Both Tomato and Vegetable Juice Low Sodium as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Low Salt Tomato and Vegetable Juice vs Canned Turnip Greens:

• Tomato and Vegetable Juice Low Sodium has 2.1 times more Copper and 1.7 times more Sodium than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 12.4 times more Calcium, 4.2 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.3 times more Zinc than Tomato and Vegetable Juice Low Sodium.
• Both Tomato and Vegetable Juice Low Sodium and Canned Turnip Greens no Salt have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tomato and Vegetable Juice Low Sodium has 1.4 times more Carbohydrate and 6.7 times more Sugars than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 3.5 times more Fat, 5.8 times more Saturated Fat, 97.3 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Tomato and Vegetable Juice Low Sodium.
• Both Tomato and Vegetable Juice Low Sodium and Canned Turnip Greens no Salt have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Tomato and Vegetable Juice Low Sodium as well as Canned Turnip Greens no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.