Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Boiled Kidney Beans	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	168% 64g	65.8% 25g	38g per day for Men 19-50 years
Protein	155% 86.7g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	343% 3090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	77% 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	325% 1300μg	185% 740μg	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	13.3% 12mg	298% 268mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	35% 350mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	63.3% 0.57mg	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	278% 22mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	160% 3.7mg	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	197% 1380mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 929g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Frozen Turnip Greens:

• Boiled All Types Kidney Beans have 3.6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B9 than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain more Vitamin A, 1.6 times more Vitamin B2 and 22.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Frozen Turnip Greens:

• Boiled All Types Kidney Beans have 3.8 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 5.1 times more Phosphorus, 2.2 times more Potassium, 1.2 times more Selenium and 5.9 times more Zinc than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 3.4 times more Calcium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Turnip Greens, Unprepared have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.8 times more Energy, 2 times more Omega 3, 6.2 times more Carbohydrate, 2.6 times more Fiber and 3.5 times more Protein than Frozen Turnip Greens, Unprepared.
• Both Boiled All Types Kidney Beans as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.