Comparing Nutrients in 7 ounces Canned Kidney Beans VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Canned Kidney Beans	Turnip Greens	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.42% 0.071g	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	11% 14g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Turnip Greens	Recommended Dietary Allowance
Vitamin A	NA	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	40% 0.52mg	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	96% 385μg	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	132% 119mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Turnip Greens	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	77% 0.69mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	40.2% 0.92mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Turnip Greens:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1 than Raw Turnip Greens.
• While Raw Turnip Greens contain 2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.6 times more Vitamin B6, 5.4 times more Vitamin B9, 50 times more Vitamin C, 143 times more Vitamin E and 61.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Turnip Greens:

• Canned All Types Kidney Beans have 2.1 times more Phosphorus, 7.4 times more Sodium and 2.4 times more Zinc than Raw Turnip Greens.
• While Raw Turnip Greens contain 5.6 times more Calcium, 2.6 times more Copper, 2.8 times more Manganese and 1.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Turnip Greens have similar amounts of Iron, Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.6 times more Energy, 2 times more Carbohydrate, 2.3 times more Sugars, 1.3 times more Fiber and 3.5 times more Protein than Raw Turnip Greens.
• Both Canned All Types Kidney Beans and Raw Turnip Greens have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.