Comparing Nutrients in 500 calories Boiled Royal Red Kidney Beans VS Cooked Frozen Turnip Greens And Turnips

Weight per 500 calories

• Boiled Royal Red Kidney Beans: 407g
• Cooked Frozen Turnip Greens And Turnips: 1429g

Boiled Royal Red Kidney Beans have 3.5 times more energy per 100g than Cooked Frozen Turnip Greens And Turnips. It has average energy density when compared to other foods. Boiled and Drained Frozen Turnip Greens And Turnips having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Royal Red Kidney Beans or Cooked Frozen Turnip Greens And Turnips?

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	5.6% 5.43g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.098g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 89g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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% 38g	117% 44.3g	38g per day for Men 19-50 years
Protein	69% 38.6g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	684% 6157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	43.4% 6.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	73.6% 0.96mg	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	75.2% 301μg	118% 471μg	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	5.42% 4.88mg	289% 260mg	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	203% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4942% 5930μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	18% 179mg	183% 1829mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	211% 1.9mg	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	141% 11.3mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	81.6% 343mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	248% 5.7mg	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	82.5% 577mg	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	91% 3086mg	3400mg per day for Men 19-50 years
Selenium	8.87% 4.88μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.3mg	18% 271mg	1500mg per day for Men 19-50 years
Zinc	33.3% 3.66mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	7.36% 272g	35% 1301g	3700g per day for Men 19-50 years

Boiled Royal Red Kidney Beans VS Cooked Frozen Turnip Greens And Turnips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Royal Red Kidney Beans or Cooked Frozen Turnip Greens And Turnips?

Lets compare vitamin content per 500 calories of Boiled Royal Red Kidney Beans vs Cooked Frozen Turnip Greens And Turnips:

• 500 kcal of Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 53.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 500 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Royal Red Kidney Beans as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Royal Red Kidney Beans vs Cooked Frozen Turnip Greens And Turnips:

• 500 calories of Boiled Royal Red Kidney Beans have 1.3 times more Phosphorus than Cooked Frozen Turnip Greens And Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnip Greens And Turnips contain 10.2 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 5.5 times more Manganese, 2 times more Potassium, 3.2 times more Selenium, 13.4 times more Sodium, 1.4 times more Zinc and 4.8 times more Water than Boiled Royal Red Kidney Beans.
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Royal Red Kidney Beans have 1.3 times more Carbohydrate than Cooked Frozen Turnip Greens And Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnip Greens And Turnips contain 7 times more Omega 3 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Cooked Frozen Turnip Greens And Turnips offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• Both Boiled Royal Red Kidney Beans as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in 500 calories.