Comparing Nutrients in 300 calories Turnip GreensVS Boiled Kidney Beans

Weight per 300 calories

Turnip Greens

938g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 4 times more energy per unit of mass than Raw Turnip Greens, which is average in comparison to other foods. Turnip Greens having low energy density.

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

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Turnip Greensvs 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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2.9%2.8g

Fat

1.2%1.2g

2.8 gvs1.2 g

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

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2.05%0.66g

Saturated Fat

0.54%0.17g

0.66 gvs0.17 g

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

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49.2%0.79g

Omega 3

25%0.4g

0.79 gvs0.4 g

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

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2%0.34g

Omega 6

1.5%0.26g

0.34 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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51.4%67g

Carbohydrate

41.4%54g

67 gvs54 g

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

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10.5%7.6g

Sugars

1.04%0.76g

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

7.6 gvs0.76 g

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

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3.75%2.7g

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]

2.7 gvsNA g

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

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%4.88g

Glucose

4.88 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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79%30g

Fiber

39.8%15g

30 gvs15 g

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

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25%14g

Protein

36.6%20.5g

14 gvs20.5 g

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

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Vitamins

Turnip Greensvs Boiled Kidney Beans

603%5428μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5428 μgvs0 μg

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

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54.7%0.66mg

Vitamin B1

31.5%0.38mg

Thiamine

0.66 mgvs0.38 mg

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

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72%0.94mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.94 mgvs0.14 mg

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

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35%5.63mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs1.37 mg

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

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71.3%3.56mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

3.56 mgvs0.52 mg

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

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190%2.47mg

Vitamin B6

22%0.28mg

Pyridoxine

2.47 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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455%1819μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

1819 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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625%563mg

Vitamin C

3.15%2.83mg

Ascorbic acid

563 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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179%27mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

27 mgvs0.071 mg

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

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1961%2353μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

2353 μgvs20 μg

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

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Minerals

Turnip Greensvs Boiled Kidney Beans

178%1781mg

Calcium

8.27%82.7mg

1781 mgvs82.7 mg

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

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365%3.3mg

Copper

56.7%0.51mg

3.3 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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129%10.3mg

Iron

65.6%5.24mg

10.3 mgvs5.24 mg

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

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69%291mg

Magnesium

23.6%99mg

291 mgvs99 mg

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

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190%4.37mg

Manganese

44%1mg

4.37 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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56.3%394mg

Phosphorus

46.6%326mg

394 mgvs326 mg

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

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81.6%2775mg

Potassium

28%957mg

2775 mgvs957 mg

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

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20.5%11.3μg

Selenium

4.72%2.6μg

11.3 μgvs2.6 μg

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

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25%375mg

Sodium

0.16%2.36mg

375 mgvs2.36 mg

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

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16%1.8mg

Zinc

21.5%2.36mg

1.8 mgvs2.36 mg

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

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22.7%841g

Water

4.27%158g

841 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 Turnip Greens vs Boiled Kidney Beans:

Raw Turnip Greens have more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 4.1 times more Vitamin B3, 6.9 times more Vitamin B5, 8.7 times more Vitamin B6, 5.9 times more Vitamin B9, 198.4 times more Vitamin C, 378.4 times more Vitamin E and 118.6 times more Vitamin K than Boiled All Types Kidney Beans.
Both Raw Turnip Greens 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 Turnip Greens vs Boiled Kidney Beans:

Raw Turnip Greens have 21.5 times more Calcium, 6.4 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 4.3 times more Manganese, 1.2 times more Phosphorus, 2.9 times more Potassium, 4.3 times more Selenium, 158.8 times more Sodium and 5.3 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Zinc than Raw Turnip Greens.

Comparison of macro-nutrients per 300 calories:

Raw Turnip Greens have 2 times more Omega 3, 1.2 times more Carbohydrate, 10 times more Sugars and 2 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Protein than Raw Turnip Greens.
Both Raw Turnip Greens and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Raw Turnip Greens 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:

Turnip GreensVS Boiled Turnip GreensBoiled Kidney BeansVS Boiled Turnip GreensTurnip GreensVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Turnip GreensVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: