Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Turnip Greens

Weight per 300 calories

Boiled Kidney Beans

236g

Boiled Turnip Greens

1500g

Boiled Kidney Beans have 6.4 times more energy per 100g than Boiled Turnip Greens. It has average energy density when compared to other foods. Boiled and Drained Turnip Greens having very low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Boiled Turnip Greens?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Boiled Turnip Greens

19%

72%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Boiled Turnip Greens

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

3.56%3.45g

1.2 gvs3.45 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

2.5%0.8g

0.17 gvs0.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

60%0.96g

0.4 gvs0.96 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

2.47%0.42g

0.26 gvs0.42 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g

Carbohydrate

50.3%65.4g

54 gvs65.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

11%7.95g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs7.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.8%15g

Fiber

138%52.5g

15 gvs52.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g

Protein

30.5%17g

20.5 gvs17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Boiled Turnip Greens

0%0μg

Vitamin A

635%5715μg

RAE, retinol activity equivalents

0 μgvs5715 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.5%0.38mg

Vitamin B1

56.3%0.68mg

Thiamine

0.38 mgvs0.68 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

83%1.08mg

Riboflavin

0.14 mgvs1.08 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.53%1.37mg

Vitamin B3

38.5%6.17mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs6.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg

Vitamin B5

82.2%4.1mg

Pantothenic acid

0.52 mgvs4.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

208%2.7mg

Pyridoxine

0.28 mgvs2.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.8%307μg

Vitamin B9

443%1770μg

Folates and Folic Acid

307 μgvs1770 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.15%2.83mg

Vitamin C

457%411mg

Ascorbic acid

2.83 mgvs411 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.47%0.071mg

Vitamin E

188%28mg

Tocopherols and Tocotrienols

0.071 mgvs28 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg

Vitamin K

4595%5514μg

Phytomenadione or phylloquinone

20 μgvs5514 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Boiled Turnip Greens

8.27%82.7mg

Calcium

206%2055mg

82.7 mgvs2055 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg

Copper

422%3.8mg

0.51 mgvs3.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65.6%5.24mg

Iron

150%12mg

5.24 mgvs12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

78.6%330mg

99 mgvs330 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

220%5.06mg

1 mgvs5.06 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46.6%326mg

Phosphorus

62%435mg

326 mgvs435 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

89.6%3045mg

957 mgvs3045 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.72%2.6μg

Selenium

24.5%13.5μg

2.6 μgvs13.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.36mg

Sodium

29%435mg

2.36 mgvs435 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.5%2.36mg

Zinc

19%2.1mg

2.36 mgvs2.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g

Water

37.8%1398g

158 gvs1398 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Boiled Turnip Greens:

Boiled and Drained Turnip Greens contain more Vitamin A, 1.8 times more Vitamin B1, 7.9 times more Vitamin B2, 4.5 times more Vitamin B3, 7.9 times more Vitamin B5, 9.5 times more Vitamin B6, 5.8 times more Vitamin B9, 145 times more Vitamin C, 397.9 times more Vitamin E and 277.9 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Boiled Turnip Greens:

Boiled and Drained Turnip Greens contain 24.9 times more Calcium, 7.4 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 5 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Potassium, 5.2 times more Selenium, 184.2 times more Sodium and 8.8 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Turnip Greens have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Turnip Greens contain 2.9 times more Fat, 2.4 times more Omega 3, 10.5 times more Sugars and 3.5 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Turnip Greens have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Turnip Greens have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBoiled Turnip GreensVS Canned Kidney BeansBoiled Kidney BeansVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Canned Turnip Greens with Liquids

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Turnip Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Boiled Turnip Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: