Comparing Nutrients in 1 kilogram Cooked Frozen Turnip Greens And Turnips VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12% 350kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	112% 145g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	113% 43g	38g per day for Men 19-50 years
Protein	53.4% 30g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	479% 4310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	57% 0.74mg	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	82.5% 330μg	90% 360μg	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	202% 182mg	13.3% 12mg	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	142% 21.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3459% 4151μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	128% 1280mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	150% 1.35mg	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	219% 17.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	73% 1.68mg	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	45.7% 320mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.6% 910g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnip Greens And Turnips vs Canned Kidney Beans:

• Boiled and Drained Frozen Turnip Greens And Turnips have 1.3 times more Vitamin B2, 15.2 times more Vitamin C, 106.5 times more Vitamin E and 101.2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1 and 1.7 times more Vitamin B5 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Turnip Greens And Turnips vs Canned Kidney Beans:

• Boiled and Drained Frozen Turnip Greens And Turnips have 3.8 times more Calcium, 1.5 times more Iron, 2.4 times more Manganese and 1.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Phosphorus and 15.6 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnip Greens And Turnips have 1.4 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Energy, 3 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.