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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Red Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	23% 669kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	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	79.4% 30g	16% 6.15g	38g per day for Men 19-50 years
Protein	80% 44.7g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	16.5% 165mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cooked Frozen Turnip Greens And Turnips per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cooked Frozen Turnip Greens And Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Red Kidney Beans have 12.2 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 9.4 times more Vitamin B5, 5.9 times more Vitamin B6 and 11.9 times more Vitamin B9 than Cooked Frozen Turnip Greens And Turnips.
• While 7 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 4 times more Vitamin C, 10.1 times more Vitamin E and 74.1 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 5.3 times more Copper, 3.8 times more Iron, 5.8 times more Magnesium, 2.8 times more Manganese, 12.7 times more Phosphorus, 6.3 times more Potassium, 2.9 times more Selenium and 7.5 times more Zinc than Cooked Frozen Turnip Greens And Turnips.
• While 7 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 1.5 times more Calcium and 7.7 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 9.6 times more Energy, 3.1 times more Omega 3, 12.6 times more Carbohydrate, 2 times more Sugars, 4.9 times more Fiber and 7.5 times more Protein than Cooked Frozen Turnip Greens And Turnips.
• 7 ounces of Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in seven ounces.