Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.93% 2.12g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	16% 6.15g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	NA	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	10.2% 0.13mg	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	18% 71.4μg	16.4% 65.5μg	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	2.65% 2.4mg	40% 36mg	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	0.26% 0.04mg	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	29.3% 0.26mg	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	29% 2.32mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	34.5% 0.79mg	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	25.5% 179mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cooked Frozen Turnip Greens And Turnips:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1 and 1.7 times more Vitamin B5 than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.3 times more Vitamin B2, 15.2 times more Vitamin C, 106.5 times more Vitamin E and 101.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cooked Frozen Turnip Greens And Turnips:

• Canned All Types Kidney Beans have 2.8 times more Phosphorus, 15.6 times more Sodium and 1.2 times more Zinc than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 3.8 times more Calcium, 1.5 times more Iron and 2.4 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Copper, Magnesium, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.4 times more Energy, 3 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.4 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.