Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Boiled Kidney Beans	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.47% 1.06g	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	24% 9.07g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.3% 0.095mg	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	46% 184μg	14% 55.3μg	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	1.9% 1.7mg	34.3% 31mg	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	0.28% 0.043mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	23.6% 0.21mg	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	39.3% 3.15mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	29.3% 0.67mg	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	28% 196mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cooked Frozen Turnip Greens:

• Boiled All Types Kidney Beans have 3 times more Vitamin B1, 1.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain more Vitamin A, 1.3 times more Vitamin B2, 18.2 times more Vitamin C, 88.7 times more Vitamin E and 61.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cooked Frozen Turnip Greens:

• Boiled All Types Kidney Beans have 1.4 times more Copper, 1.6 times more Magnesium, 4.1 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 4.3 times more Calcium, 15 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Frozen Turnip Greens have similar amounts of Iron, Manganese and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4.4 times more Energy, 1.4 times more Omega 3, 4.6 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 2.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.