Comparing Nutrients in 7 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	1.3% 37.7kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	33% 24g	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	1.96% 1.4g	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	% 5.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 7 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 7 oz of Unsweetened Cranberry Juice contain 1.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• 7 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 seven ounces.

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

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Unsweetened Cranberry Juice contain 4.3 times more Carbohydrate and 28.8 times more Sugars than Canned Turnip Greens no Salt.
• 7 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 seven ounces.