Comparing Nutrients in 300 calories AlmondsVS Boiled Turnip Greens

Weight per 300 calories

Almonds

51.8g

Boiled Turnip Greens

1500g

Almonds have 29 times more energy per 100g than Boiled Turnip Greens. It has very high 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 - Almonds or Boiled Turnip Greens?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Turnip Greens

19%

72%

300 kcal ▼

Macro Nutrients

Almondsvs 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 .

Find Nuts and Seeds rich in Energy

26.7%26g

Fat

3.56%3.45g

26 gvs3.45 g

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

Find Nuts and Seeds rich in Fat

6.16%1.97g

Saturated Fat

2.5%0.8g

1.97 gvs0.8 g

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

Find Nuts and Seeds rich in Saturated Fat

0.097%0.002g

Omega 3

60%0.96g

0.002 gvs0.96 g

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

Find Nuts and Seeds rich in Omega 3

37.6%6.4g

Omega 6

2.47%0.42g

6.4 gvs0.42 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

8.6%11g

Carbohydrate

50.3%65.4g

11 gvs65.4 g

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

Find Nuts and Seeds rich in Carbohydrate

3.1%2.25g

Sugars

11%7.95g

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

2.25 gvs7.95 g

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

Find Nuts and Seeds rich in Sugars

0.079%0.057g

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]

0.057 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.088g

Glucose

0.088 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%2.05g

Sucrose

2.05 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

17%6.48g

Fiber

138%52.5g

6.48 gvs52.5 g

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

Find Nuts and Seeds rich in Fiber

19.6%11g

Protein

30.5%17g

11 gvs17 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs 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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

8.85%0.11mg

Vitamin B1

56.3%0.68mg

Thiamine

0.11 mgvs0.68 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

45.4%0.59mg

Vitamin B2

83%1.08mg

Riboflavin

0.59 mgvs1.08 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.87mg

Vitamin B3

38.5%6.17mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs6.17 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.9%0.24mg

Vitamin B5

82.2%4.1mg

Pantothenic acid

0.24 mgvs4.1 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.46%0.071mg

Vitamin B6

208%2.7mg

Pyridoxine

0.071 mgvs2.7 mg

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

Find Nuts and Seeds rich in Vitamin B6

98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

5.7%22.8μg

Vitamin B9

443%1770μg

Folates and Folic Acid

22.8 μgvs1770 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

457%411mg

Ascorbic acid

0 mgvs411 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

88.5%13.3mg

Vitamin E

188%28mg

Tocopherols and Tocotrienols

13.3 mgvs28 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

4595%5514μg

Phytomenadione or phylloquinone

0 μgvs5514 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Boiled Turnip Greens

14%139mg

Calcium

206%2055mg

139 mgvs2055 mg

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

Find Nuts and Seeds rich in Calcium

59.4%0.53mg

Copper

422%3.8mg

0.53 mgvs3.8 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

24%1.92mg

Iron

150%12mg

1.92 mgvs12 mg

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

Find Nuts and Seeds rich in Iron

33.3%140mg

Magnesium

78.6%330mg

140 mgvs330 mg

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

Find Nuts and Seeds rich in Magnesium

49%1.13mg

Manganese

220%5.06mg

1.13 mgvs5.06 mg

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

Find Nuts and Seeds rich in Manganese

52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

35.6%249mg

Phosphorus

62%435mg

249 mgvs435 mg

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

Find Nuts and Seeds rich in Phosphorus

11%380mg

Potassium

89.6%3045mg

380 mgvs3045 mg

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

Find Nuts and Seeds rich in Potassium

3.86%2.12μg

Selenium

24.5%13.5μg

2.12 μgvs13.5 μg

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

Find Nuts and Seeds rich in Selenium

0.035%0.52mg

Sodium

29%435mg

0.52 mgvs435 mg

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

Find Nuts and Seeds rich in Sodium

14.7%1.6mg

Zinc

19%2.1mg

1.6 mgvs2.1 mg

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

Find Nuts and Seeds rich in Zinc

0.062%2.3g

Water

37.8%1398g

2.3 gvs1398 g

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

Find Nuts and Seeds rich in Water

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

Boiled and Drained Turnip Greens contain more Vitamin A, 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 16.8 times more Vitamin B5, 38 times more Vitamin B6, 77.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Almonds.
Both Almonds 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 Almonds vs Boiled Turnip Greens:

Boiled and Drained Turnip Greens contain 14.7 times more Calcium, 7.1 times more Copper, 6.2 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 8 times more Potassium, 6.4 times more Selenium, 839.6 times more Sodium, 1.3 times more Zinc and 611.8 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 7.5 times more Fat, 2.5 times more Saturated Fat and 15.2 times more Omega 6 than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 617.6 times more Omega 3, 5.9 times more Carbohydrate, 3.5 times more Sugars, 8.1 times more Fiber and 1.6 times more Protein than Almonds.
Both Almonds and Boiled and Drained Turnip Greens have similar amounts of Energy per 300 kcal.
Both Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsBoiled Turnip GreensVS Blanched AlmondsAlmondsVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Canned Turnip Greens with Liquids

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Boiled Turnip Greens

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: