Comparing Nutrients in 300 calories Canned Turnip Greens with Liquids VS Tomato Juice with Salt

Weight per 300 calories

• Canned Turnip Greens with Liquids: 2143g
• Tomato Juice with Salt: 1765g

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

Discover which food has more nutrients per 300 calories - Canned Turnip Greens with Liquids or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Turnip Greens with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.43g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	96% 36.4g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	52% 29g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	426% 3836μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	95% 1.24mg	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	220% 879μg	88.2% 353μg	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	369% 332mg	1375% 1237mg	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	NA	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	253% 2529mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	404% 32.4mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	258% 5.94mg	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	64.3% 450mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	396% 5936mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	45% 4.93mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	55% 2029g	45% 1663g	3700g per day for Men 19-50 years

Canned Turnip Greens With Liquids VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Turnip Greens with Liquids or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Canned Turnip Greens with Liquids vs Tomato Juice with Salt:

• 300 calories of Canned Turnip Greens with Liquids have 9.5 times more Vitamin A and 2.5 times more Vitamin B9 than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 6.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 3.7 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens with Liquids and Tomato Juice with Salt provide similar amounts of Vitamin B2 per 300 calories.
• Both Canned Turnip Greens Solids and Liquids as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Turnip Greens with Liquids vs Tomato Juice with Salt:

• 300 calories of Canned Turnip Greens with Liquids have 14.3 times more Calcium, 2.4 times more Copper, 4.7 times more Iron, 2.2 times more Magnesium, 4.9 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Selenium, 1.3 times more Sodium, 2.5 times more Zinc and 1.2 times more Water than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.3 times more Potassium than Canned Turnip Greens Solids and Liquids.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Turnip Greens with Liquids have 1.3 times more Fat, 20.4 times more Omega 3, 5.2 times more Fiber and 1.9 times more Protein than Tomato Juice with Salt.
• Both Canned Turnip Greens with Liquids and Tomato Juice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Turnip Greens Solids and Liquids as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 300 calories.