Comparing Nutrients in 500 calories Boiled Kidney Beans VS Turnips

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Turnips: 1786g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	44.6% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	88.3% 115g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	94% 68g	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	66.3% 25g	84.6% 32g	38g per day for Men 19-50 years
Protein	61% 34g	28.7% 16g	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	52.5% 0.63mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	124% 1.6mg	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	128% 512μg	67% 268μg	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	5.25% 4.72mg	417% 375mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Turnips	Recommended Dietary Allowance
Calcium	13.8% 138mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	169% 1.5mg	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	109% 8.74mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	104% 2.4mg	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	77.6% 543mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	100% 3411mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	79.8% 1196mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	44% 4.82mg	11mg per day for Men 19-50 years
Water	7.12% 264g	44.3% 1641g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.