Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Turnips	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	460% 598g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	52.6% 20g	655% 249g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	305% 3.97mg	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	20% 80μg	985% 3940μg	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	43.3% 39mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	1222% 11mg	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	123% 9.8mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	435% 10mg	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	37% 260mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	25.3% 936g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnips vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 15.1 times more Vitamin B1, 7.8 times more Vitamin B2, 3.7 times more Vitamin B3, 5.5 times more Vitamin B5, 5.9 times more Vitamin B6 and 49.3 times more Vitamin B9 than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw California Red Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Turnips vs California Red Kidney Beans:

• Boiled and Drained Frozen Turnips have 3.3 times more Sodium and 8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.1 times more Calcium, 17.5 times more Copper, 9.5 times more Iron, 11.4 times more Magnesium, 10 times more Manganese, 15.6 times more Phosphorus, 8.2 times more Potassium, 5.3 times more Selenium and 12.8 times more Zinc than Boiled and Drained Frozen Turnips.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 14.3 times more Energy, 13.7 times more Carbohydrate, 12.5 times more Fiber and 15.9 times more Protein than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.