Comparing Nutrients in 300 calories Boiled Kidney Beans VS Turnips

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Turnips: 1071g

Boiled Kidney Beans have 4.5 times more energy per 100g than Turnips. It has average energy density when compared to other foods. Raw Turnips having very low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Turnips?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Turnips	12%	3%	85%

Macro Nutrients

	Boiled Kidney Beans	Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	53% 69g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	56% 40.7g	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	39.8% 15g	50.8% 19.3g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	74% 0.96mg	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	76.8% 307μg	40% 161μg	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	3.15% 2.83mg	250% 225mg	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	0.47% 0.071mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.89% 1.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Turnips	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	101% 0.91mg	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	65.6% 5.24mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	62.4% 1.44mg	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	46.6% 326mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	48% 718mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	4.27% 158g	26.6% 984g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Turnips:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B9 and 18.5 times more Vitamin K than Raw Turnips.
• While Raw Turnips contain 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 79.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Turnips have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Turnips:

• Boiled All Types Kidney Beans have 1.6 times more Iron than Raw Turnips.
• While Raw Turnips contain 3.9 times more Calcium, 1.8 times more Copper, 1.4 times more Manganese, 2.1 times more Potassium, 2.9 times more Selenium, 303.9 times more Sodium and 6.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Turnips have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 2.1 times more Protein than Raw Turnips.
• While Raw Turnips contain 1.3 times more Carbohydrate, 53.9 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Turnips have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.