Comparing Nutrients in 1 kilogram Canned Turnip Greens with Liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Turnip Greens with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.83% 140kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	18.6% 24g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	113% 43g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	199% 1790μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	103% 410μg	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	172% 155mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	189% 15mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	30% 210mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25.6% 947g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Turnip Greens with Liquids vs Canned Kidney Beans:

• Canned Turnip Greens Solids and Liquids have 1.2 times more Vitamin B2 and 12.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.7 times more Vitamin B1, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Canned Turnip Greens Solids and Liquids 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 Canned Turnip Greens with Liquids vs Canned Kidney Beans:

• Canned Turnip Greens Solids and Liquids have 3.5 times more Calcium, 1.3 times more Iron, 1.6 times more Manganese and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Copper, 1.4 times more Magnesium, 4.3 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 6 times more Energy, 6 times more Carbohydrate, 2.5 times more Fiber and 3.8 times more Protein than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Canned Turnip Greens Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.