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

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Turnip Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	6.8% 2.58g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	65.7% 591μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.42mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	16% 0.21mg	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	45.6% 183μg	36.7% 147μg	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	34% 30.8mg	2.65% 2.4mg	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	19.4% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	475% 570μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	63.7% 0.57mg	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	37.5% 3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	27.4% 0.63mg	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	5.95% 41.7mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	5.08% 188g	3.6% 133g	3700g per day for Men 19-50 years

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

• Canned Turnip Greens no Salt have more Vitamin A, 1.2 times more Vitamin B9 and 12.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 12.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Canned Turnip Greens no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Turnip Greens no Salt have 1.8 times more Calcium, 7.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.5 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 6.5 times more Phosphorus, 3 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Boiled California Red Kidney Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Turnip Greens no Salt have 2.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.5 times more Energy, 8 times more Carbohydrate, 7.2 times more Fiber and 6.7 times more Protein than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.