Comparing Nutrients in 7 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	1.3% 37.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.47% 0.079g	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	7% 9.1g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	8.98% 6.5g	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	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	6.8% 2.58g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	65.7% 591μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	9.05% 1.45mg	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	21.4% 0.28mg	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	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	34% 30.8mg	61% 55mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	475% 570μg	8.76% 10.5μg	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	23.4% 234mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	44% 0.4mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	5.95% 41.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.08% 188g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Low Salt Tomato and Vegetable Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Turnip Greens vs Low Salt Tomato and Vegetable Juice:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Turnip Greens vs Low Salt Tomato and Vegetable Juice:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 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 seven ounces.