Comparing Nutrients in 100 grams Canned Vegetable Juice Cocktail VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.98% 3.87g	3.35% 4.36g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	0.73% 0.53g	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	1.93% 1.4g	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	% 1.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	1.3% 0.5g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	2.04% 1.14g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	3.9% 35μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.98% 0.25mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	14% 0.18mg	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	5.25% 21μg	29.5% 118μg	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	60.3% 54.3mg	30.4% 27.4mg	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	6.8% 1.02mg	12.5% 1.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	306% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	1.4% 14mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	28% 0.25mg	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	3.5% 0.28mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	3.48% 0.08mg	14.7% 0.34mg	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	2.7% 19mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	5.44% 185mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Boiled Turnip Greens per 100 g

Compare the macro and micronutrient content in 100 g of Canned Vegetable Juice Cocktail versus 100 g of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Vegetable Juice Cocktail vs Boiled Turnip Greens:

• 100 grams of Canned Vegetable Juice Cocktail have 1.8 times more Vitamin B3 and 2 times more Vitamin C than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 10.9 times more Vitamin A, 2.2 times more Vitamin B2, 2.5 times more Vitamin B6, 5.6 times more Vitamin B9, 1.8 times more Vitamin E and 60.3 times more Vitamin K than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Boiled Turnip Greens provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Vegetable Juice Cocktail vs Boiled Turnip Greens:

• 100 grams of Canned Vegetable Juice Cocktail have 5.8 times more Sodium than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 9.8 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 4.2 times more Manganese and 1.5 times more Phosphorus than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Boiled Turnip Greens contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Vegetable Juice Cocktail have 5.4 times more Sugars than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 5.3 times more Omega 3 and 7 times more Fiber than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Boiled Turnip Greens offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in 100 grams.