Comparing Nutrients in 5 ounces Boiled Turnip Greens with Salt VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Boiled Turnip Greens with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.2g	10% 13g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	2.9% 1.6g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	60% 540μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	2.6% 0.034mg	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	42% 167μg	16% 63.8μg	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	43% 39mg	25.5% 23mg	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	17.8% 2.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	434% 521μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	7.4% 0.067mg	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	14% 1.13mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	12.4% 0.28mg	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	5.87% 41mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens with Salt VS Boiled Yardlong Bean with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Turnip Greens with Salt versus 5 oz of Boiled Yardlong Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Turnip Greens with Salt vs Boiled Yardlong Bean with Salt:

• 5 ounces of Boiled Turnip Greens with Salt have 16.6 times more Vitamin A, 5.4 times more Vitamin B5, 7.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Yardlong Bean with Salt.
• While 5 oz of Boiled and Drained Yardlong Bean with Salt contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled and Drained Turnip Greens with Salt.
• 5 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Turnip Greens with Salt vs Boiled Yardlong Bean with Salt:

• 5 ounces of Boiled Turnip Greens with Salt have 3.1 times more Calcium, 5.4 times more Copper and 1.7 times more Manganese than Boiled Yardlong Bean with Salt.
• While 5 oz of Boiled and Drained Yardlong Bean with Salt contain 1.9 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Selenium and 2.6 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Boiled Yardlong Bean with Salt contain similar levels of Iron, Sodium and Water per five ounces.
• 5 ounces of Boiled Turnip Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Turnip Greens with Salt have 3.8 times more Omega 3 than Boiled Yardlong Bean with Salt.
• While 5 oz of Boiled and Drained Yardlong Bean with Salt contain 2.1 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Turnip Greens with Salt.
• 5 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.