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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	4.9% 6.37g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.9g	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	NA	16% 6.15g	38g per day for Men 19-50 years
Protein	19% 10.5g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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	21.6% 19.4mg	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	NA	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Bean with Salt	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	29.3% 0.26mg	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	27% 2.16mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	7.1% 49.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	33.7% 506mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Young Winged Bean with Salt have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B6 than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 7 oz of Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 107.8 times more Vitamin A and 1.9 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled Young Winged Bean with Salt and Cooked Frozen Turnip Greens And Turnips with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Young Winged Bean with Salt have 1.3 times more Magnesium and 1.3 times more Potassium than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 7 oz of Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 2.1 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled Young Winged Bean with Salt and Cooked Frozen Turnip Greens And Turnips with Salt contain similar levels of Sodium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Winged Bean with Salt have 1.8 times more Protein than Cooked Frozen Turnip Greens And Turnips with Salt.
• While 7 oz of Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 5.4 times more Omega 3 and 1.5 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• 7 ounces of Boiled Young Winged Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Winged Bean with Salt as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.