Comparing Nutrients in 5 ounces Canned Turnip Greens VS Low Salt Tomato and Vegetable Juice

Macros Ratio

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

Macro Nutrients

	Canned Turnip Greens	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.33% 0.057g	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	5% 6.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	6.4% 4.65g	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	4.85% 1.84g	3% 1.13g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	47% 422μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	6.47% 1.03mg	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	15.3% 0.2mg	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	7.44% 29.8μg	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	43.6% 39.3mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31.5% 0.28mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	NA	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Low Salt Tomato and Vegetable Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Turnip Greens vs Low Salt Tomato and Vegetable Juice:

• 5 ounces of Canned Turnip Greens have 3.8 times more Vitamin A, 2 times more Vitamin B2, 4.4 times more Vitamin B9, 4.6 times more Vitamin E and 54.2 times more Vitamin K than Low Salt Tomato and Vegetable Juice.
• While 5 oz of Tomato and Vegetable Juice Low Sodium contain 4 times more Vitamin B1, 2 times more Vitamin B3, 3.5 times more Vitamin B6 and 1.8 times more Vitamin C than Canned Turnip Greens no Salt.
• 5 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Canned Turnip Greens no Salt as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Turnip Greens vs Low Salt Tomato and Vegetable Juice:

• 5 ounces of Canned Turnip Greens have 10.7 times more Calcium, 3.6 times more Iron, 1.8 times more Magnesium and 1.2 times more Phosphorus than Low Salt Tomato and Vegetable Juice.
• While 5 oz of Tomato and Vegetable Juice Low Sodium contain 2.4 times more Copper, 1.4 times more Potassium and 2 times more Sodium than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Low Salt Tomato and Vegetable Juice contain similar levels of Water per five ounces.
• 5 ounces of Low Salt Tomato and Vegetable Juice lack sufficient amounts of Calcium and Zinc
• Both Canned Turnip Greens no Salt as well as Tomato and Vegetable Juice Low Sodium lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Turnip Greens have 84 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Low Salt Tomato and Vegetable Juice.
• While 5 oz of Tomato and Vegetable Juice Low Sodium contain 1.6 times more Carbohydrate and 7.8 times more Sugars than Canned Turnip Greens no Salt.
• 5 ounces of Low Salt Tomato and Vegetable Juice provide inadequate amounts of Omega 3 and Protein
• Both Canned Turnip Greens no Salt as well as Tomato and Vegetable Juice Low Sodium provide inadequate amounts of Energy and Omega 6 in five ounces.