Comparing Nutrients in 7 ounces Cooked Frozen Turnip Greens And Turnips VS Canned Low Sodium Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	5.85% 7.6g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	7.6% 5.5g	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	3.75% 2.7g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	16% 6.15g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	95% 855μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.96mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	11% 0.14mg	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	16.4% 65.5μg	10.4% 41.7μg	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	40% 36mg	120% 108mg	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	28% 4.23mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	686% 824μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	25.4% 254mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	15% 0.13mg	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	43.4% 3.47mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	6.8% 0.16mg	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	9.07% 63.5mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens And Turnips VS Canned Low Sodium Vegetable Juice Cocktail per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Turnip Greens And Turnips versus 7 oz of Canned Low Sodium Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Turnip Greens And Turnips vs Canned Low Sodium Vegetable Juice Cocktail:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 12.3 times more Vitamin A, 2 times more Vitamin B2, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 68 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• While 7 oz of Canned Low Sodium Vegetable Juice Cocktail contain 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Turnip Greens And Turnips vs Canned Low Sodium Vegetable Juice Cocktail:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 8.5 times more Calcium, 2 times more Copper, 6 times more Iron, 2 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 5.5 times more Selenium and 3.1 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• While 7 oz of Canned Low Sodium Vegetable Juice Cocktail contain 2.9 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Cooked Frozen Turnip Greens And Turnips and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens And Turnips have 9.5 times more Omega 3, 1.3 times more Carbohydrate, 6.2 times more Fiber and 3.3 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 7 oz of Canned Low Sodium Vegetable Juice Cocktail contain 2.6 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy and Omega 6 in seven ounces.