Comparing Nutrients in 1 pound Canned Kidney Beans VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	13% 381kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	4.7% 3.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	NA	271% 2440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	23.4% 0.3mg	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	41% 163μg	44.2% 177μg	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	6.05% 5.44mg	110% 99mg	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	0.6% 0.091mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1961% 2354μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	15.4% 154mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	75.6% 0.68mg	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	66.3% 5.3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	94% 2.15mg	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	58.3% 408mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cooked Frozen Turnip Greens:

• Canned All Types Kidney Beans have 2.1 times more Vitamin B1 and 2 times more Vitamin B5 than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.5 times more Vitamin B2, 18.2 times more Vitamin C, 133 times more Vitamin E and 126.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cooked Frozen Turnip Greens:

• Canned All Types Kidney Beans have 2.6 times more Phosphorus and 19.7 times more Sodium than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 4.5 times more Calcium, 1.7 times more Iron, 2.8 times more Manganese and 1.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Turnip Greens have similar amounts of Copper, Magnesium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 2.9 times more Energy, 2.9 times more Carbohydrate, 2.5 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 1.5 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.