Comparing Nutrients in 300 calories Canned Turnip Greens VS Cranberry Juice

Weight per 300 calories

• Canned Turnip Greens: 1579g
• Cranberry Juice: 652g

Unsweetened Cranberry Juice has 2.4 times more energy per unit of mass than Canned Turnip Greens no Salt, which is low in comparison to other foods. Canned Turnip Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Turnip Greens or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.87% 0.85g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	9.15% 6.63g	109% 79g	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	6.43% 4.66g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	54% 20.5g	1.7% 0.65g	38g per day for Men 19-50 years
Protein	38.3% 21.5g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	523% 4705μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.6% 0.63mg	26% 0.34mg	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	363% 1453μg	1.63% 6.52μg	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	272% 245mg	67.4% 60.7mg	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	155% 23.2mg	52% 7.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3776% 4532μg	27.7% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Calcium	186% 1863mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	40% 0.36mg	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	298% 24mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	60% 1.38mg	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	47.4% 332mg	12% 84.8mg	700mg per day for Men 19-50 years
Potassium	65.5% 2226mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	40.4% 1495g	15.4% 568g	3700g per day for Men 19-50 years

Canned Turnip Greens VS Cranberry Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Turnip Greens or Cranberry Juice?

Lets compare vitamin content per 300 calories of Canned Turnip Greens vs Cranberry Juice:

• 300 calories of Canned Turnip Greens have 360.7 times more Vitamin A, 2.7 times more Vitamin B1, 8.1 times more Vitamin B2, 9.6 times more Vitamin B3, 1.9 times more Vitamin B6, 222.7 times more Vitamin B9, 4 times more Vitamin C, 3 times more Vitamin E and 136.2 times more Vitamin K than Cranberry Juice.
• 300 calories of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B9
• Both Canned Turnip Greens no Salt as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Turnip Greens vs Cranberry Juice:

• 300 calories of Canned Turnip Greens have 35.7 times more Calcium, 3.7 times more Copper, 14.6 times more Iron, 8.1 times more Magnesium, 3 times more Manganese, 3.9 times more Phosphorus, 4.4 times more Potassium, 16.9 times more Selenium, 35.1 times more Sodium, 5.6 times more Zinc and 2.6 times more Water than Cranberry Juice.
• 300 calories of Cranberry Juice lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Turnip Greens have 7.3 times more Omega 3, 31.5 times more Fiber and 8.4 times more Protein than Cranberry Juice.
• While 300 kcal of Unsweetened Cranberry Juice contain 1.8 times more Carbohydrate and 11.9 times more Sugars than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Cranberry Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry Juice provide inadequate amounts of Fiber and Protein
• Both Canned Turnip Greens no Salt as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 6 in 300 calories.