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

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	7.24% 210kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	63% 24g	195% 74g	38g per day for Men 19-50 years
Protein	44% 24.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	339% 3050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.88mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	92% 1.2mg	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	103% 410μg	325% 1300μg	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	287% 258mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	114% 1140mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	269% 2.42mg	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	204% 16.3mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	207% 4.77mg	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	34.3% 240mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25% 931g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens And Turnips VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Frozen Turnip Greens And Turnips has more Vitamin A, 1.5 times more Vitamin B2 and 21.5 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Turnip Greens And Turnips, Unprepared.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Turnip Greens And Turnips has 4.1 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.7 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 5.9 times more Phosphorus, 4.9 times more Potassium, 1.3 times more Selenium and 6.7 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• 1 kilogram of Frozen Turnip Greens And Turnips lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 6 times more Energy, 2.6 times more Omega 3, 6.7 times more Carbohydrate, 3.1 times more Fiber and 3.5 times more Protein than Frozen Turnip Greens And Turnips, Unprepared.
• 1 kilogram of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.