Comparing Nutrients in 7 ounces Cooked Frozen Turnip Greens with Salt VS Boiled Young Winged Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens with Salt	36%	10%	54%
Boiled Young Winged Bean with Salt	53%	15%	32%

Macro Nutrients

	Cooked Frozen Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	4.9% 6.37g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	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	17.8% 6.75g	NA	38g per day for Men 19-50 years
Protein	12% 6.65g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	12.5% 0.16mg	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	19.3% 77.4μg	17.4% 69.5μg	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	48% 43.3mg	21.6% 19.4mg	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	35% 5.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	858% 1030μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	30% 302mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	8.16% 0.073mg	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	48% 3.85mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	13.6% 0.31mg	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	9.64% 67.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens with Salt VS Boiled Young Winged Bean with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Turnip Greens with Salt versus 7 oz of Boiled Young Winged Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Turnip Greens with Salt vs Boiled Young Winged Bean with Salt:

• 7 ounces of Cooked Frozen Turnip Greens with Salt have 134.5 times more Vitamin A and 2.2 times more Vitamin C than Boiled Young Winged Bean with Salt.
• While 7 oz of Boiled and Drained Young Winged Bean with Salt contain 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled Frozen Turnip Greens, drained with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Turnip Greens with Salt vs Boiled Young Winged Bean with Salt:

• 7 ounces of Cooked Frozen Turnip Greens with Salt have 2.5 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Boiled Young Winged Bean with Salt.
• Both Cooked Frozen Turnip Greens with Salt and Boiled Young Winged Bean with Salt contain similar levels of Magnesium, Potassium, Sodium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Turnip Greens with Salt have 5.7 times more Omega 3 and 1.6 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 7 oz of Boiled and Drained Young Winged Bean with Salt contain 1.6 times more Protein than Boiled Frozen Turnip Greens, drained with Salt.
• 7 ounces of Boiled Young Winged Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Turnip Greens, drained with Salt as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.