Comparing Nutrients in 500 calories Canned Kidney Beans VS Canned Turnip Greens with Liquids

Weight per 500 calories

• Canned Kidney Beans: 595g
• Canned Turnip Greens with Liquids: 3571g

Canned Kidney Beans have 6 times more energy per 100g than Canned Turnip Greens with Liquids. It has average energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Canned Turnip Greens with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Canned Kidney Beans	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	7.56% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	66.5% 86.4g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	160% 60.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	86.7% 48.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	NA	710% 6393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	102% 1.32mg	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	53.6% 214μg	366% 1464μg	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	7.94% 7.14mg	615% 554mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	20.2% 202mg	421% 4214mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	329% 2.96mg	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	87% 6.96mg	674% 54mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	170% 714mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	430% 9.9mg	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	76.5% 536mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	660% 9893mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	12.6% 465g	91% 3382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Canned Turnip Greens with Liquids:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B1 than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 7.4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 6.8 times more Vitamin B9 and 77.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Canned Turnip Greens with Liquids:

• Canned Turnip Greens Solids and Liquids contain 20.8 times more Calcium, 3.7 times more Copper, 7.7 times more Iron, 4.4 times more Magnesium, 9.9 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, 4.7 times more Selenium, 5.6 times more Sodium, 3 times more Zinc and 7.3 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Canned Turnip Greens Solids and Liquids contain 3 times more Fat, 3 times more Saturated Fat, 6.1 times more Omega 3, 2 times more Omega 6, 2.4 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Turnip Greens Solids and Liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned All Types Kidney Beans as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.