Comparing Nutrients in 7 ounces Canned Orange Juice VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Orange Juice	Canned Turnip Greens	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	17% 22g	4.3% 5.58g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	2% 18μg	65.7% 591μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	12% 47.6μg	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	66.4% 59.7mg	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	2.65% 0.4mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	475% 570μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	2% 20mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	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	4.8% 33.7mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	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	0.53% 7.94mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Turnip Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Orange Juice have 3.9 times more Vitamin B1 and 1.9 times more Vitamin C than Canned Turnip Greens.
• While 7 oz of Canned Turnip Greens no Salt contain 33.1 times more Vitamin A, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 3.8 times more Vitamin B9, 7.4 times more Vitamin E and 2870 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Turnip Greens provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Unsweetened Canned Orange Juice as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Orange Juice have 1.3 times more Potassium than Canned Turnip Greens.
• While 7 oz of Canned Turnip Greens no Salt contain 11.8 times more Calcium, 3.8 times more Copper, 15.1 times more Iron, 2 times more Magnesium, 12.5 times more Manganese and 5.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Turnip Greens contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Canned Turnip Greens no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 3.9 times more Carbohydrate and 20.9 times more Sugars than Canned Turnip Greens.
• While 7 oz of Canned Turnip Greens no Salt contain 12 times more Omega 3, 4.3 times more Fiber and 2 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Canned Turnip Greens no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.