Comparing Nutrients in 7 ounces California Red Kidney Beans VS Canned Turnip Greens with Liquids

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	California Red Kidney Beans	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	22.6% 655kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.5% 355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	5.65% 0.073mg	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	195% 782μg	20.3% 81.4μg	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	9.92% 8.93mg	34% 30.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	38.7% 387mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	18.3% 0.16mg	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	232% 18.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	24% 0.55mg	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	115% 804mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Turnip Greens with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Canned Turnip Greens with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Canned Turnip Greens with Liquids:

• 7 ounces of California Red Kidney Beans have 44.1 times more Vitamin B1, 3.5 times more Vitamin B2, 5.7 times more Vitamin B3, 19.5 times more Vitamin B5, 10.7 times more Vitamin B6 and 9.6 times more Vitamin B9 than Canned Turnip Greens with Liquids.
• While 7 oz of Canned Turnip Greens Solids and Liquids contain more Vitamin A and 3.4 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Canned Turnip Greens with Liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Canned Turnip Greens with Liquids:

• 7 ounces of California Red Kidney Beans have 1.7 times more Calcium, 13.3 times more Copper, 6.2 times more Iron, 8 times more Magnesium, 3.6 times more Manganese, 19.3 times more Phosphorus, 10.6 times more Potassium, 4.6 times more Selenium and 11.1 times more Zinc than Canned Turnip Greens with Liquids.
• While 7 oz of Canned Turnip Greens Solids and Liquids contain 25.2 times more Sodium and 8.1 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Canned Turnip Greens with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 23.6 times more Energy, 24.7 times more Carbohydrate, 14.6 times more Fiber and 17.9 times more Protein than Canned Turnip Greens with Liquids.
• Both California Red Kidney Beans and Canned Turnip Greens with Liquids offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Turnip Greens with Liquids provide inadequate amounts of Energy and Carbohydrate
• Both Raw California Red Kidney Beans as well as Canned Turnip Greens Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.