Comparing Nutrients in 7 ounces Cranberry Juice VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Cranberry Juice	Canned Turnip Greens	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	4.3% 5.58g	130g per day for Men 19-50 years
Sugars	33% 24g	1.15% 0.83g	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	1.96% 1.4g	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	% 5.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0.52% 0.2g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	65.7% 591μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	6.1% 0.079mg	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	0.5% 2μg	45.6% 183μg	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	20.5% 18.5mg	34% 30.8mg	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	16% 2.4mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	475% 570μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	1.6% 16mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	18.3% 0.16mg	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	6.2% 0.5mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	22.7% 0.52mg	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	3.7% 25.8mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.08% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cranberry Juice vs Canned Turnip Greens:

• Unsweetened Cranberry Juice has 1.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 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 and 56.3 times more Vitamin K than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Canned Turnip Greens no Salt have similar amounts of Vitamin E per 7 oz.
• Both Unsweetened Cranberry Juice as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cranberry Juice vs Canned Turnip Greens:

• Canned Turnip Greens no Salt contain 14.8 times more Calcium, 1.5 times more Copper, 6 times more Iron, 3.3 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium, 14.5 times more Sodium and 2.3 times more Zinc than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Canned Turnip Greens no Salt have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unsweetened Cranberry Juice has 2.4 times more Energy, 4.3 times more Carbohydrate and 28.8 times more Sugars than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 3 times more Omega 3, 13 times more Fiber and 3.5 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice as well as Canned Turnip Greens no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.