Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	10.3% 7.5g	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	195% 74g	89.5% 34g	38g per day for Men 19-50 years
Protein	155% 86.7g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	598% 5380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	98% 390μg	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	242% 218mg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	4324% 5189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	167% 1.5mg	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	368% 29.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	207% 4.75mg	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	203% 1420mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	18% 669g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cooked Frozen Turnip Greens with Salt per 1 kg

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

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

• 1 kilogram of Boiled Red Kidney Beans has 3 times more Vitamin B1, 1.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cooked Frozen Turnip Greens with Salt.
• While 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains more Vitamin A, 1.3 times more Vitamin B2, 18.2 times more Vitamin C, 88.7 times more Vitamin E and 61.8 times more Vitamin K than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 kilogram of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled Red Kidney Beans as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Cooked Frozen Turnip Greens with Salt:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 4.2 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Cooked Frozen Turnip Greens with Salt.
• While 1 kg of Boiled Frozen Turnip Greens, drained with Salt contains 5.4 times more Calcium, 125.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked Frozen Turnip Greens with Salt contain similar levels of Manganese and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 4.4 times more Energy, 1.4 times more Omega 3, 4.6 times more Carbohydrate, 2.2 times more Fiber and 2.6 times more Protein than Cooked Frozen Turnip Greens with Salt.
• 1 kilogram of Cooked Frozen Turnip Greens with Salt provide inadequate amounts of Energy
• Both Boiled Red Kidney Beans as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Omega 6 in one kilogram.