Comparing Nutrients in 100 grams Canned Baked Beans VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Canned Baked Beans	Canned Turnip Greens	Recommended Dietary Allowance
Energy	3.62% 105kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	2.16% 2.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.8g	0.58% 0.42g	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	14.5% 5.5g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	33% 298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.28% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.08% 0.04mg	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	6% 24μg	23% 92μg	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	3.44% 3.1mg	17.2% 15.5mg	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	1% 0.15mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	239% 287μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	5% 50mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.22% 0.083mg	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	3.63% 0.29mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	NA	11.4% 0.26mg	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	15% 104mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Canned Turnip Greens per 100 g

Compare the macro and micronutrient content in 100 g of Canned Baked Beans versus 100 g of Canned Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Baked Beans vs Canned Turnip Greens:

• 100 grams of Canned Baked Beans have 15 times more Vitamin B1 and 3.3 times more Vitamin B6 than Canned Turnip Greens.
• While 100 g of Canned Turnip Greens no Salt contain 59.6 times more Vitamin A, 3.8 times more Vitamin B9, 5 times more Vitamin C, 9.8 times more Vitamin E and 358.8 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Canned Turnip Greens provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Canned Baked Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Canned Baked Beans no Salt as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Baked Beans vs Canned Turnip Greens:

• 100 grams of Canned Baked Beans have 2.5 times more Copper, 1.6 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 6.4 times more Selenium and 6.1 times more Zinc than Canned Turnip Greens.
• While 100 g of Canned Turnip Greens no Salt contain 2.4 times more Calcium, 5.2 times more Iron and 1.3 times more Water than Canned Baked Beans no Salt.
• 100 grams of Canned Turnip Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Baked Beans have 5.5 times more Energy, 7.3 times more Carbohydrate, 18.5 times more Sugars, 4.2 times more Fiber and 3.5 times more Protein than Canned Turnip Greens.
• Both Canned Baked Beans and Canned Turnip Greens offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Canned Turnip Greens provide inadequate amounts of Energy
• Both Canned Baked Beans no Salt as well as Canned Turnip Greens no Salt provide inadequate amounts of Omega 6 in 100 grams.