Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Canned Vegetable Juice Cocktail

Weight per 300 calories

Cooked Frozen Turnip Greens

1035g

Canned Vegetable Juice Cocktail

1364g

Cooked Frozen Turnip Greens have 1.3 times more energy per 100g than Canned Vegetable Juice Cocktail. It has very low energy density when compared to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Canned Vegetable Juice Cocktail?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Turnip Greens

36%

10%

54%

Canned Vegetable Juice Cocktail

17%

13%

70%

300 kcal ▼

Macro Nutrients

Cooked Frozen Turnip Greensvs Canned Vegetable Juice Cocktail

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

4.48%4.34g

Fat

4.36%4.23g

4.34 gvs4.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

3.2%1.02g

Saturated Fat

3.75%1.2g

1.02 gvs1.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

77%1.23g

Omega 3

10.2%0.16g

1.23 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

3.1%0.53g

Omega 6

5.13%0.87g

0.53 gvs0.87 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

39.6%51.5g

Carbohydrate

40.6%52.8g

51.5 gvs52.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

10.7%7.76g

Sugars

53.4%38.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.76 gvs38.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

26.3%19g

≤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]

NA gvs19 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%18.7g

NA gvs18.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%0.95g

NA gvs0.95 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

93%35g

Fiber

18%6.8g

35 gvs6.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

62%34.7g

Protein

22.6%12.7g

34.7 gvs12.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Frozen Turnip Greensvs Canned Vegetable Juice Cocktail

618%5566μg

Vitamin A

53%477μg

RAE, retinol activity equivalents

5566 μgvs477 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

46.6%0.56mg

Vitamin B1

57%0.68mg

Thiamine

0.56 mgvs0.68 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

59%0.77mg

Vitamin B2

34.6%0.45mg

Riboflavin

0.77 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

30.3%4.84mg

Vitamin B3

61.5%9.85mg

Niacin, nicotinic acid, niacinamide

4.84 mgvs9.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14.3%0.71mg

Vitamin B5

68%3.4mg

Pantothenic acid

0.71 mgvs3.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53.3%0.69mg

Vitamin B6

74.5%0.97mg

Pyridoxine

0.69 mgvs0.97 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

101%403μg

Vitamin B9

71.6%286μg

Folates and Folic Acid

403 μgvs286 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

251%226mg

Vitamin C

823%740mg

Ascorbic acid

226 mgvs740 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

183%27.5mg

Vitamin E

93%14mg

Tocopherols and Tocotrienols

27.5 mgvs14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

4473%5368μg

Vitamin K

69.3%83μg

Phytomenadione or phylloquinone

5368 μgvs83 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cooked Frozen Turnip Greensvs Canned Vegetable Juice Cocktail

157%1572mg

Calcium

19%191mg

1572 mgvs191 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

172%1.55mg

Copper

103%0.93mg

1.55 mgvs0.93 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

251%20mg

Iron

47.7%3.8mg

20 mgvs3.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

64%269mg

Magnesium

35.7%150mg

269 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

214%4.9mg

Manganese

47.4%1.1mg

4.9 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

50.2%352mg

Phosphorus

37%259mg

352 mgvs259 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

68%2317mg

Potassium

74%2523mg

2317 mgvs2523 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

22.6%12.4μg

Selenium

4.96%2.73μg

12.4 μgvs2.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

10.3%155mg

Sodium

154%2305mg

155 mgvs2305 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

38.6%4.24mg

Zinc

15%1.64mg

4.24 mgvs1.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

25.3%935g

Water

34.7%1283g

935 gvs1283 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Cooked Frozen Turnip Greens vs Canned Vegetable Juice Cocktail:

Boiled and Drained Frozen Turnip Greens have 11.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B9, 2 times more Vitamin E and 64.5 times more Vitamin K than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 2 times more Vitamin B3, 4.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Canned Vegetable Juice Cocktail have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Turnip Greens vs Canned Vegetable Juice Cocktail:

Boiled and Drained Frozen Turnip Greens have 8.2 times more Calcium, 1.7 times more Copper, 5.3 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus, 4.6 times more Selenium and 2.6 times more Zinc than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 14.9 times more Sodium and 1.4 times more Water than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Canned Vegetable Juice Cocktail have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Frozen Turnip Greens have 7.5 times more Omega 3, 5.2 times more Fiber and 2.7 times more Protein than Canned Vegetable Juice Cocktail.
While Canned Vegetable Juice Cocktail contains 1.7 times more Omega 6 and 5 times more Sugars than Boiled and Drained Frozen Turnip Greens.
Both Boiled and Drained Frozen Turnip Greens and Canned Vegetable Juice Cocktail have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 300 kcal.
Both Boiled and Drained Frozen Turnip Greens as well as Canned Vegetable Juice Cocktail have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Turnip GreensVS Frozen Turnip Greens And TurnipsCanned Vegetable Juice CocktailVS Frozen Turnip Greens And TurnipsCooked Frozen Turnip GreensVS Canned Mixed Vegetables with LiquidsCanned Vegetable Juice CocktailVS Canned Mixed Vegetables with Liquids

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Turnip GreensVS Canned Vegetable Juice Cocktail

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Turnip Greens or Canned Vegetable Juice Cocktail?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: