Comparing Nutrients in 1 kilogram Boiled Turnip Greens with Salt VS Boiled Young Winged Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Boiled Young Winged Bean with Salt	53%	15%	32%

Macro Nutrients

	Boiled Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	9.18% 1.56g	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	24.7% 32g	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	NA	38g per day for Men 19-50 years
Protein	20.4% 11.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	423% 3810μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	63% 0.82mg	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	87.5% 350μg	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	109% 98mg	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	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	137% 1370mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	41% 0.37mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	68.7% 1.58mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 932g	24.4% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens with Salt VS Boiled Young Winged Bean with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Turnip Greens with Salt versus 1 kg of Boiled Young Winged Bean with Salt 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 Boiled Young Winged Bean with Salt:

• 1 kilogram of Boiled Turnip Greens with Salt has 95.3 times more Vitamin A, 6.7 times more Vitamin B5, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 1.9 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Turnip Greens with Salt vs Boiled Young Winged Bean with Salt:

• 1 kilogram of Boiled Turnip Greens with Salt has 2.2 times more Calcium, 6.8 times more Copper and 2.1 times more Manganese than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 2 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Boiled Young Winged Bean with Salt contain similar levels of Phosphorus, Sodium and Water 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 kilogram of Boiled Turnip Greens with Salt has 3 times more Omega 3 and 1.4 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 1 kg of Boiled and Drained Young Winged Bean with Salt contains 4.7 times more Protein than Boiled and Drained Turnip Greens with Salt.
• 1 kilogram of Boiled Young Winged Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.