Comparing Nutrients in 100 grams Boiled Turnip Greens with Salt VS Boiled Young Winged Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens with Salt	19%	9%	72%
Boiled Young Winged Bean with Salt	53%	15%	32%

Macro Nutrients

	Boiled Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.35% 4.36g	2.47% 3.2g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	9.2% 3.5g	NA	38g per day for Men 19-50 years
Protein	2.04% 1.14g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Vitamin A	42.3% 381μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.75% 0.045mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.54% 0.072mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.3% 0.082mg	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	29.5% 118μg	8.75% 35μg	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	30.4% 27.4mg	11% 9.8mg	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	12.5% 1.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	306% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens with Salt	Boiled Young Winged Bean with Salt	Recommended Dietary Allowance
Calcium	13.7% 137mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	4.1% 0.037mg	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	10% 0.8mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	6.87% 0.16mg	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	4.14% 29mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens with Salt VS Boiled Young Winged Bean with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Turnip Greens with Salt versus 100 g of Boiled Young Winged Bean with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Turnip Greens with Salt vs Boiled Young Winged Bean with Salt:

• 100 grams of Boiled Turnip Greens with Salt have 95.3 times more Vitamin A, 6.7 times more Vitamin B5, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled Young Winged Bean with Salt.
• While 100 g of Boiled and Drained Young Winged Bean with Salt contain 1.9 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Boiled Young Winged Bean with Salt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Young Winged Bean with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled and Drained Young Winged Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Turnip Greens with Salt vs Boiled Young Winged Bean with Salt:

• 100 grams of Boiled Turnip Greens with Salt have 2.2 times more Calcium, 6.8 times more Copper and 2.1 times more Manganese than Boiled Young Winged Bean with Salt.
• While 100 g of Boiled and Drained Young Winged Bean with Salt contain 1.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 2 times more Zinc than Boiled and Drained Turnip Greens with Salt.
• Both Boiled Turnip Greens with Salt and Boiled Young Winged Bean with Salt contain similar levels of Phosphorus, Sodium and Water per 100 grams.
• 100 grams of Boiled Turnip Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Turnip Greens with Salt have 3 times more Omega 3 and 1.4 times more Carbohydrate than Boiled Young Winged Bean with Salt.
• While 100 g of Boiled and Drained Young Winged Bean with Salt contain 4.7 times more Protein than Boiled and Drained Turnip Greens with Salt.
• 100 grams of Boiled Young Winged Bean with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnip Greens with Salt as well as Boiled and Drained Young Winged Bean with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.