Comparing Nutrients in 300 calories Boiled Turnips VS Canned Kidney Beans

Weight per 300 calories

• Boiled Turnips: 1364g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 3.8 times more energy per unit of mass than Boiled and Drained Turnips, which is average in comparison to other foods. Boiled Turnips having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Turnips	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	40% 51.8g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	71.8% 27.3g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	20.3% 0.26mg	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	30.7% 123μg	32% 129μg	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	176% 158mg	4.76% 4.3mg	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	1.8% 0.27mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.36μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	3.03% 0.027mg	53.6% 0.48mg	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	30.7% 2.45mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	26% 0.6mg	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	50.6% 355mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	71% 2414mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	7.53% 279g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnips have 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 36.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.7 times more Vitamin K than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Turnips as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Boiled and Drained Turnips have 3.7 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 2.9 times more Potassium and 4.6 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17.7 times more Copper, 1.7 times more Iron and 4.8 times more Sodium than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Canned All Types Kidney Beans have similar amounts of Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Turnips have 1.5 times more Omega 3, 1.3 times more Carbohydrate, 6.2 times more Sugars and 1.8 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Turnips as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.