Comparing Nutrients in 5 ounces 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	0.93% 27kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 4g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	23.7% 17g	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	1.4% 1g	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	% 3.83g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	47% 422μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	5.67% 0.074mg	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	32.6% 130μg	0.35% 1.4μg	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	24.4% 22mg	14.6% 13mg	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	14% 2.1mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.66% 0.078mg	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	26.8% 2.14mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	13% 0.3mg	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	4.25% 29.8mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Cranberry Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Turnip Greens versus 5 oz of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Turnip Greens vs Cranberry Juice:

• 5 ounces of Canned Turnip Greens have 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 5 oz of Unsweetened Cranberry Juice contain 1.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Canned Turnip Greens vs Cranberry Juice:

• 5 ounces of Canned Turnip Greens have 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 five ounces.
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Turnip Greens have 3 times more Omega 3, 13 times more Fiber and 3.5 times more Protein than Cranberry Juice.
• While 5 oz of Unsweetened Cranberry Juice contain 4.3 times more Carbohydrate and 28.8 times more Sugars than Canned Turnip Greens no Salt.
• 5 ounces 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 five ounces.