Comparing Nutrients in 300 calories Frozen Turnip Greens And TurnipsVS Boiled Kidney Beans

Weight per 300 calories

Frozen Turnip Greens And Turnips

1429g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 6 times more energy per unit of mass than Frozen Turnip Greens And Turnips, Unprepared, which is average in comparison to other foods. Frozen Turnip Greens And Turnips having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Turnip Greens And Turnips

39%

54%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Frozen Turnip Greens And Turnipsvs Boiled Kidney Beans

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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2.8%2.7g

Fat

1.2%1.2g

2.7 gvs1.2 g

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

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1.43%0.46g

Saturated Fat

0.54%0.17g

0.46 gvs0.17 g

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

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58%0.93g

Omega 3

25%0.4g

0.93 gvs0.4 g

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

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1.93%0.33g

Omega 6

1.5%0.26g

0.33 gvs0.26 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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37.3%48.4g

Carbohydrate

41.4%54g

48.4 gvs54 g

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

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Sugars

1.04%0.76g

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

NA gvs0.76 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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90%34.3g

Fiber

39.8%15g

34.3 gvs15 g

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

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62.8%35g

Protein

36.6%20.5g

35 gvs20.5 g

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

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Vitamins

Frozen Turnip Greens And Turnipsvs Boiled Kidney Beans

484%4357μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4357 μgvs0 μg

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

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52.4%0.63mg

Vitamin B1

31.5%0.38mg

Thiamine

0.63 mgvs0.38 mg

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

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97%1.26mg

Vitamin B2

10.5%0.14mg

Riboflavin

1.26 mgvs0.14 mg

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

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34.6%5.54mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

5.54 mgvs1.37 mg

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

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35%1.76mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.76 mgvs0.52 mg

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

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81.3%1.06mg

Vitamin B6

22%0.28mg

Pyridoxine

1.06 mgvs0.28 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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146%586μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

586 μgvs307 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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410%369mg

Vitamin C

3.15%2.83mg

Ascorbic acid

369 mgvs2.83 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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Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

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

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

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

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Minerals

Frozen Turnip Greens And Turnipsvs Boiled Kidney Beans

163%1629mg

Calcium

8.27%82.7mg

1629 mgvs82.7 mg

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

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81%0.73mg

Copper

56.7%0.51mg

0.73 mgvs0.51 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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291%23.3mg

Iron

65.6%5.24mg

23.3 mgvs5.24 mg

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

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61.2%257mg

Magnesium

23.6%99mg

257 mgvs99 mg

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

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137%3.14mg

Manganese

44%1mg

3.14 mgvs1 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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49%343mg

Phosphorus

46.6%326mg

343 mgvs326 mg

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

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34.5%1171mg

Potassium

28%957mg

1171 mgvs957 mg

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

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23.4%13μg

Selenium

4.72%2.6μg

13 μgvs2.6 μg

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

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17%257mg

Sodium

0.16%2.36mg

257 mgvs2.36 mg

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

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20.8%2.3mg

Zinc

21.5%2.36mg

2.3 mgvs2.36 mg

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

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36%1330g

Water

4.27%158g

1330 gvs158 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 Frozen Turnip Greens And Turnips vs Boiled Kidney Beans:

Frozen Turnip Greens And Turnips, Unprepared have more Vitamin A, 1.7 times more Vitamin B1, 9.2 times more Vitamin B2, 4.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 130 times more Vitamin C than Boiled All Types Kidney Beans.
Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Frozen Turnip Greens And Turnips, Unprepared have 19.7 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 3.1 times more Manganese, 1.2 times more Potassium, 4.9 times more Selenium, 108.9 times more Sodium and 8.4 times more Water than Boiled All Types Kidney Beans.
Both Frozen Turnip Greens And Turnips, Unprepared and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Turnip Greens And Turnips, Unprepared have 2.3 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
Both Frozen Turnip Greens And Turnips, Unprepared and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Turnip Greens And Turnips, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Turnip Greens And TurnipsVS Cooked Frozen Turnip Greens And TurnipsBoiled Kidney BeansVS Cooked Frozen Turnip Greens And TurnipsFrozen Turnip Greens And TurnipsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Frozen Turnip Greens And TurnipsVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: