Comparing Nutrients in 1 pound Canned Turnip Greens VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Turnip Greens	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	209% 271g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	15.5% 5.9g	297% 113g	38g per day for Men 19-50 years
Protein	11% 6.17g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	150% 1352μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	139% 1.8mg	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	104% 417μg	447% 1787μg	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	78% 70.3mg	22.7% 20.4mg	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	44.5% 6.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1085% 1302μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	53.5% 535mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	554% 5mg	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	85.6% 6.85mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	197% 4.54mg	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	13.6% 95mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11.6% 430g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Turnip Greens versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Turnip Greens vs California Red Kidney Beans:

• 1 pound of Canned Turnip Greens has more Vitamin A and 3.4 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 52.9 times more Vitamin B1, 3.7 times more Vitamin B2, 5.7 times more Vitamin B3, 3.6 times more Vitamin B5, 9.9 times more Vitamin B6 and 4.3 times more Vitamin B9 than Canned Turnip Greens no Salt.
• 1 pound of Canned Turnip Greens have insufficient amounts of Vitamin B1
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Canned Turnip Greens no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Turnip Greens vs California Red Kidney Beans:

• 1 pound of Canned Turnip Greens has 8.1 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.7 times more Calcium, 13.3 times more Copper, 6.2 times more Iron, 8 times more Magnesium, 3.8 times more Manganese, 19.3 times more Phosphorus, 10.6 times more Potassium, 4.6 times more Selenium and 11.1 times more Zinc than Canned Turnip Greens no Salt.
• 1 pound of Canned Turnip Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 17.4 times more Energy, 21.3 times more Carbohydrate, 19.2 times more Fiber and 17.9 times more Protein than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and California Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Turnip Greens provide inadequate amounts of Energy
• Both Canned Turnip Greens no Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.