Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens with Salt VS Boiled Young Winged Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Boiled Young Winged Bean with Salt	53%	15%	32%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	40.6% 15.4g	NA	38g per day for Men 19-50 years
Protein	27% 15g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	271% 2440μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	28.6% 0.37mg	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	44.2% 177μg	39.7% 159μg	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	110% 99mg	49.4% 44.5mg	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	80.4% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	69% 689mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	18.6% 0.17mg	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	110% 8.8mg	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	31% 0.72mg	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	22% 154mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens with Salt VS Boiled Young Winged Bean with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Turnip Greens with Salt versus 1 lb of Boiled Young Winged Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Turnip Greens with Salt vs Boiled Young Winged Bean with Salt:

• 1 pound of Cooked Frozen Turnip Greens with Salt has 134.5 times more Vitamin A and 2.2 times more Vitamin C than Boiled Young Winged Bean with Salt.
• While 1 lb of Boiled and Drained Young Winged Bean with Salt contains 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Turnip Greens with Salt vs Boiled Young Winged Bean with Salt:

• 1 pound of Cooked Frozen Turnip Greens with Salt has 2.5 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Boiled Young Winged Bean with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Boiled Young Winged Bean with Salt contain similar levels of Magnesium, Potassium, Sodium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Turnip Greens with Salt has 5.7 times more Omega 3 and 1.6 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 1 lb of Boiled and Drained Young Winged Bean with Salt contains 1.6 times more Protein than Boiled Frozen Turnip Greens, drained with Salt.
• 1 pound of Boiled Young Winged Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Energy and Omega 6 in one pound.