Comparing Nutrients in 500 calories Canned Baked Beans VS Canned Turnip Greens

Weight per 500 calories

• Canned Baked Beans: 476g
• Canned Turnip Greens: 2632g

Canned Baked Beans have 5.5 times more energy per 100g than Canned Turnip Greens. It has average energy density when compared to other foods. Canned Turnip Greens no Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Baked Beans or Canned Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Baked Beans	Canned Turnip Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.57% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	57% 74g	130g per day for Men 19-50 years
Sugars	51% 37g	15.2% 11g	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	69% 26g	90% 34.2g	38g per day for Men 19-50 years
Protein	41% 23g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	871% 7842μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	59.2% 9.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	113% 5.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	81% 1.05mg	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	28.6% 114μg	605% 2421μg	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	16.4% 14.8mg	453% 408mg	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	4.76% 0.71mg	258% 38.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	6294% 7553μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	24% 238mg	311% 3105mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	243% 2.2mg	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	17.3% 1.4mg	497% 39.7mg	8mg per day for Men 19-50 years
Magnesium	36.3% 152mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	NA	301% 6.92mg	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	70.7% 495mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	109% 3711mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	55% 6.05mg	11mg per day for Men 19-50 years
Water	9.34% 346g	67.3% 2492g	3700g per day for Men 19-50 years

Canned Baked Beans VS Canned Turnip Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Baked Beans or Canned Turnip Greens?

Lets compare vitamin content per 500 calories of Canned Baked Beans vs Canned Turnip Greens:

• 500 calories of Canned Baked Beans have 2.7 times more Vitamin B1 than Canned Turnip Greens.
• While 500 kcal of Canned Turnip Greens no Salt contain 329.4 times more Vitamin A, 5.5 times more Vitamin B2, 4.6 times more Vitamin B3, 1.7 times more Vitamin B6, 21.2 times more Vitamin B9, 27.6 times more Vitamin C, 54.2 times more Vitamin E and 1982.6 times more Vitamin K than Canned Baked Beans no Salt.
• 500 calories of Canned Baked Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Baked Beans no Salt as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Baked Beans vs Canned Turnip Greens:

• 500 kcal of Canned Turnip Greens no Salt contain 13 times more Calcium, 2.2 times more Copper, 28.8 times more Iron, 3.5 times more Magnesium, 2.6 times more Potassium, 160.3 times more Sodium and 7.2 times more Water than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Canned Turnip Greens contain similar levels of Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Baked Beans have 1.3 times more Carbohydrate and 3.4 times more Sugars than Canned Turnip Greens.
• While 500 kcal of Canned Turnip Greens no Salt contain 6 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Canned Turnip Greens offer comparable quantities of Energy per 500 calories.
• Both Canned Baked Beans no Salt as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in 500 calories.