Comparing Nutrients in 5 ounces California Red Kidney Beans VS 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	16% 468kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	8.48% 4.75g	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	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	613% 736μg	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	27.6% 276mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Turnip Greens with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cooked Frozen Turnip Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cooked Frozen Turnip Greens with Salt:

• 5 ounces of California Red Kidney Beans have 9.8 times more Vitamin B1, 3 times more Vitamin B2, 4.4 times more Vitamin B3, 11.3 times more Vitamin B5, 5.9 times more Vitamin B6 and 10.1 times more Vitamin B9 than Cooked Frozen Turnip Greens with Salt.
• While 5 oz of Boiled Frozen Turnip Greens, drained with Salt contain more Vitamin A and 4.8 times more Vitamin C than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• 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 five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cooked Frozen Turnip Greens with Salt:

• 5 ounces of California Red Kidney Beans have 1.3 times more Calcium, 7.3 times more Copper, 4.8 times more Iron, 6.2 times more Magnesium, 2.1 times more Manganese, 11.9 times more Phosphorus, 6.7 times more Potassium, 2.7 times more Selenium and 6.2 times more Zinc than Cooked Frozen Turnip Greens with Salt.
• While 5 oz of Boiled Frozen Turnip Greens, drained with Salt contain 22.8 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 11.4 times more Energy, 12 times more Carbohydrate, 7.3 times more Fiber and 7.3 times more Protein than Cooked Frozen Turnip Greens with Salt.
• While 5 oz of Boiled Frozen Turnip Greens, drained with Salt contain 1.4 times more Omega 3 than Raw California Red Kidney Beans.
• 5 ounces of Cooked Frozen Turnip Greens with Salt provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Omega 6 in five ounces.