Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cooked Frozen Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	655% 249g	52.6% 20g	38g per day for Men 19-50 years
Protein	435% 244g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	51.5% 0.67mg	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	985% 3940μg	20% 80μg	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	50% 45mg	43.3% 39mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	70% 0.63mg	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	1169% 94mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	43.5% 1mg	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	579% 4050mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	181% 2720mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Turnips with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Cooked Frozen Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cooked Frozen Turnips with Salt:

• 1 kilogram of California Red Kidney Beans has 15.1 times more Vitamin B1, 7.8 times more Vitamin B2, 3.7 times more Vitamin B3, 5.5 times more Vitamin B5, 5.9 times more Vitamin B6 and 49.3 times more Vitamin B9 than Cooked Frozen Turnips with Salt.
• Both California Red Kidney Beans and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin C per one kilogram.
• Both Raw California Red Kidney Beans as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Cooked Frozen Turnips with Salt:

• 1 kilogram of California Red Kidney Beans has 6.1 times more Calcium, 17.5 times more Copper, 9.5 times more Iron, 11.4 times more Magnesium, 10 times more Manganese, 15.6 times more Phosphorus, 8.2 times more Potassium, 5.3 times more Selenium and 12.8 times more Zinc than Cooked Frozen Turnips with Salt.
• While 1 kg of Boiled Frozen Turnips, drained with Salt contains 24.7 times more Sodium and 8 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Turnips with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 15.7 times more Energy, 16 times more Carbohydrate, 12.5 times more Fiber and 15.9 times more Protein than Cooked Frozen Turnips with Salt.
• Both California Red Kidney Beans and Cooked Frozen Turnips with Salt offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Frozen Turnips with Salt provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Omega 6 in one kilogram.