Comparing Nutrients in 500 calories California Red Kidney Beans VS Cooked Frozen Turnip Greens with Salt

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cooked Frozen Turnip Greens with Salt: 1724g

California Red Kidney Beans have 11.4 times more energy per 100g than Cooked Frozen Turnip Greens with Salt. It has high energy density when compared to other foods. Boiled Frozen Turnip Greens, drained with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Frozen Turnip Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	7.47% 7.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	66% 86g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	99% 37.7g	154% 58.6g	38g per day for Men 19-50 years
Protein	66% 37g	103% 57.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1031% 9276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	77.6% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50.4% 8.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	89% 1.16mg	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	149% 597μg	168% 672μg	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	7.58% 6.8mg	418% 376mg	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	NA	306% 46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7455% 8947μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	262% 2621mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	287% 2.6mg	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	177% 14mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	356% 8.2mg	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	87.7% 614mg	83.7% 586mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	114% 3862mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	289% 4328mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	64.3% 7.07mg	11mg per day for Men 19-50 years
Water	0.48% 18g	42% 1559g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Frozen Turnip Greens With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Frozen Turnip Greens with Salt?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cooked Frozen Turnip Greens with Salt:

• 500 kcal of Boiled Frozen Turnip Greens, drained with Salt contain more Vitamin A, 3.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6 and 55.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cooked Frozen Turnip Greens with Salt:

• 500 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 8.9 times more Calcium, 1.6 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 1.7 times more Potassium, 4.3 times more Selenium, 259.7 times more Sodium, 1.8 times more Zinc and 87.5 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Turnip Greens with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 16.1 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Frozen Turnip Greens with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.