Comparing Nutrients in 100 grams 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	0.66% 19kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.16% 2.8g	9.4% 12g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	16.7% 12g	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	0.99% 0.72g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	33% 298μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.28% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	4% 0.052mg	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	23% 92μg	0.25% 1μg	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	17.2% 15.5mg	10.3% 9.3mg	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	9.8% 1.47mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	239% 287μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Cranberry Juice	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	6.1% 0.055mg	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	19% 1.5mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	9.17% 0.21mg	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% 21mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Turnip Greens vs Cranberry Juice:

• Canned Turnip Greens no Salt 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 Unsweetened Cranberry Juice.
• While Unsweetened Cranberry Juice contains 1.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Turnip Greens vs Cranberry Juice:

• Canned Turnip Greens no Salt 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, 7 times more Selenium, 14.5 times more Sodium and 2.3 times more Zinc than Unsweetened Cranberry Juice.
• Both Canned Turnip Greens no Salt and Unsweetened Cranberry Juice have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Turnip Greens no Salt have 3 times more Omega 3, 13 times more Fiber and 3.5 times more Protein than Unsweetened Cranberry Juice.
• While Unsweetened Cranberry Juice contains 2.4 times more Energy, 4.3 times more Carbohydrate and 28.8 times more Sugars than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Unsweetened Cranberry Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.