Comparing Nutrients in 5 ounces Canned Turnip Greens VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Canned Turnip Greens	Canned Baked Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 4g	22.3% 29g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	15.2% 11g	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	4.85% 1.84g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	47% 422μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	14% 0.18mg	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	32.6% 130μg	8.5% 34μg	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	24.4% 22mg	4.9% 4.4mg	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	14% 2.1mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Canned Baked Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	32.4% 0.29mg	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	26.8% 2.14mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	NA	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	4.25% 29.8mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Canned Baked Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Turnip Greens versus 5 oz of Canned Baked Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Turnip Greens vs Canned Baked Beans:

• 5 ounces of Canned Turnip Greens have 59.6 times more Vitamin A, 3.8 times more Vitamin B9, 5 times more Vitamin C, 9.8 times more Vitamin E and 358.8 times more Vitamin K than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 15 times more Vitamin B1 and 3.3 times more Vitamin B6 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Canned Baked Beans provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Canned Turnip Greens have insufficient amounts of Vitamin B1
• 5 ounces of Canned Baked Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Turnip Greens no Salt as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Turnip Greens vs Canned Baked Beans:

• 5 ounces of Canned Turnip Greens have 2.4 times more Calcium, 5.2 times more Iron and 1.3 times more Water than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 2.5 times more Copper, 1.6 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 6.4 times more Selenium and 6.1 times more Zinc than Canned Turnip Greens no Salt.
• 5 ounces of Canned Turnip Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Baked Beans no Salt contain 5.5 times more Energy, 7.3 times more Carbohydrate, 18.5 times more Sugars, 4.2 times more Fiber and 3.5 times more Protein than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens and Canned Baked Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Turnip Greens provide inadequate amounts of Energy
• Both Canned Turnip Greens no Salt as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in five ounces.