Comparing Nutrients in 500 calories Boiled Turnip Greens VS Canned Vegetable Juice Cocktail

Weight per 500 calories

• Boiled Turnip Greens: 2500g
• Canned Vegetable Juice Cocktail: 2273g

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

Discover which food has more nutrients per 500 calories - Boiled Turnip Greens or Canned Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Boiled Turnip Greens	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	7.26% 7.05g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	8.56% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	67.7% 88g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	89% 64.5g	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	44% 32g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	230% 87.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	51% 28.5g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	1058% 9525μg	88.4% 795μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	113% 5.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	346% 4.5mg	124% 1.6mg	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	738% 2950μg	119% 477μg	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	761% 685mg	1371% 1234mg	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	313% 47mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7658% 9190μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	343% 3425mg	32% 318mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	172% 1.55mg	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	250% 20mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	366% 8.43mg	79% 1.8mg	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	104% 725mg	61.7% 432mg	700mg per day for Men 19-50 years
Potassium	149% 5075mg	124% 4205mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	48.3% 725mg	256% 3841mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	63% 2330g	57.8% 2138g	3700g per day for Men 19-50 years

Boiled Turnip Greens VS Canned Vegetable Juice Cocktail Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Turnip Greens or Canned Vegetable Juice Cocktail?

Lets compare vitamin content per 500 calories of Boiled Turnip Greens vs Canned Vegetable Juice Cocktail:

• 500 calories of Boiled Turnip Greens have 12 times more Vitamin A, 2.4 times more Vitamin B2, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 6.2 times more Vitamin B9, 2 times more Vitamin E and 66.3 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 500 kcal of Canned Vegetable Juice Cocktail contain 1.6 times more Vitamin B3 and 1.8 times more Vitamin C than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B1 per 500 calories.
• Both Boiled and Drained Turnip Greens as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Canned Vegetable Juice Cocktail:

• 500 calories of Boiled Turnip Greens have 10.8 times more Calcium, 4.1 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium, 5 times more Selenium and 1.3 times more Zinc than Canned Vegetable Juice Cocktail.
• While 500 kcal of Canned Vegetable Juice Cocktail contain 5.3 times more Sodium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Vegetable Juice Cocktail contain similar levels of Water per 500 calories.
• 500 calories of Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Turnip Greens have 5.9 times more Omega 3, 1.2 times more Carbohydrate, 7.7 times more Fiber and 1.3 times more Protein than Canned Vegetable Juice Cocktail.
• While 500 kcal of Canned Vegetable Juice Cocktail contain 4.9 times more Sugars than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Vegetable Juice Cocktail offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Turnip Greens as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 6 in 500 calories.