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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Turnip Greens with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	449% 583g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	NA	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	92% 35g	655% 249g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	423% 3810μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	305% 3.96mg	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	295% 1180μg	983% 3930μg	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	304% 274mg	50% 45mg	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	125% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3063% 3676μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	137% 1370mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	1111% 10mg	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	100% 8mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	482% 11mg	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	41.4% 290mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	25% 932g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Turnip Greens with Salt has more Vitamin A and 6.1 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 8.7 times more Vitamin B1, 3.3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Turnip Greens with Salt.
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Turnip Greens with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Turnip Greens with Salt has 20.4 times more Sodium and 7.8 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4 times more Copper, 10.9 times more Iron, 6.3 times more Magnesium, 3.3 times more Manganese, 14 times more Phosphorus, 6.6 times more Potassium, 3.6 times more Selenium and 19 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Royal Red Kidney Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Turnip Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 16.5 times more Energy, 2.4 times more Omega 3, 13.4 times more Carbohydrate, 7.1 times more Fiber and 22.2 times more Protein than Boiled and Drained Turnip Greens with Salt.
• 1 kilogram of Boiled Turnip Greens with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Turnip Greens with Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.