Comparing Nutrients in 500 calories AlmondsVS Cooked Frozen Turnip Greens And Turnips

Weight per 500 calories

Almonds

86.4g

Cooked Frozen Turnip Greens And Turnips

1429g

Almonds have 16.5 times more energy per 100g than Cooked Frozen Turnip Greens And Turnips. It has very high energy density when compared to other foods. Boiled and Drained Frozen Turnip Greens And Turnips having low energy density.

Which food has more nutrients per 500 calories - Almonds or Cooked Frozen Turnip Greens And Turnips?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cooked Frozen Turnip Greens And Turnips

34%

10%

56%

500 kcal ▼

Macro Nutrients

Almondsvs Cooked Frozen Turnip Greens And Turnips

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

5.6%5.43g

43 gvs5.43 g

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

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10.3%3.3g

Saturated Fat

3.8%1.2g

3.3 gvs1.2 g

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

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0.16%0.003g

Omega 3

102%1.63g

0.003 gvs1.63 g

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

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62.6%10.6g

Omega 6

3.87%0.66g

10.6 gvs0.66 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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14.3%18.6g

Carbohydrate

53.3%69.3g

18.6 gvs69.3 g

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

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5.2%3.76g

Sugars

21%15.3g

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

3.76 gvs15.3 g

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

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0.13%0.095g

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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

117%44.3g

10.8 gvs44.3 g

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

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32.6%18.3g

Protein

76.3%42.7g

18.3 gvs42.7 g

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

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Vitamins

Almondsvs Cooked Frozen Turnip Greens And Turnips

0%0μg

Vitamin A

684%6157μg

RAE, retinol activity equivalents

0 μgvs6157 μg

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

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14.8%0.18mg

Vitamin B1

59.5%0.71mg

Thiamine

0.18 mgvs0.71 mg

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

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75.6%0.98mg

Vitamin B2

71.4%0.93mg

Riboflavin

0.98 mgvs0.93 mg

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

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19.5%3.12mg

Vitamin B3

43.4%6.94mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs6.94 mg

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

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8.13%0.41mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

0.41 mgvs1.2 mg

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

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9.1%0.12mg

Vitamin B6

73.6%0.96mg

Pyridoxine

0.12 mgvs0.96 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

118%471μg

Folates and Folic Acid

38 μgvs471 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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0%0mg

Vitamin C

289%260mg

Ascorbic acid

0 mgvs260 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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148%22mg

Vitamin E

203%30.4mg

Tocopherols and Tocotrienols

22 mgvs30.4 mg

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

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0%0μg

Vitamin K

4942%5930μg

Phytomenadione or phylloquinone

0 μgvs5930 μg

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

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Minerals

Almondsvs Cooked Frozen Turnip Greens And Turnips

23.2%232mg

Calcium

183%1829mg

232 mgvs1829 mg

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

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99%0.89mg

Copper

211%1.9mg

0.89 mgvs1.9 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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40%3.2mg

Iron

313%25mg

3.2 mgvs25 mg

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

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55.5%233mg

Magnesium

81.6%343mg

233 mgvs343 mg

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

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82%1.9mg

Manganese

248%5.7mg

1.9 mgvs5.7 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

65.3%457mg

415 mgvs457 mg

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

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18.6%633mg

Potassium

91%3086mg

633 mgvs3086 mg

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

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6.44%3.54μg

Selenium

28.6%15.7μg

3.54 μgvs15.7 μg

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

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0.058%0.86mg

Sodium

18%271mg

0.86 mgvs271 mg

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

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24.5%2.7mg

Zinc

48%5.3mg

2.7 mgvs5.3 mg

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

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0.1%3.8g

Water

35%1301g

3.8 gvs1301 g

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

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Lets compare vitamin content per 500 calories of Almonds vs Cooked Frozen Turnip Greens And Turnips:

Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 4 times more Vitamin B1, 2.2 times more Vitamin B3, 2.9 times more Vitamin B5, 8.1 times more Vitamin B6, 12.4 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Almonds.
Both Almonds and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Vitamin B2 per 500 kcal.
Both Almonds as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cooked Frozen Turnip Greens And Turnips:

Boiled and Drained Frozen Turnip Greens And Turnips contain 7.9 times more Calcium, 2.1 times more Copper, 7.8 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 4.9 times more Potassium, 4.4 times more Selenium, 314.3 times more Sodium, 2 times more Zinc and 341.5 times more Water than Almonds.
Both Almonds and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 7.9 times more Fat, 2.7 times more Saturated Fat and 16.2 times more Omega 6 than Boiled and Drained Frozen Turnip Greens And Turnips.
While Boiled and Drained Frozen Turnip Greens And Turnips contain 628.6 times more Omega 3, 3.7 times more Carbohydrate, 4.1 times more Sugars, 4.1 times more Fiber and 2.3 times more Protein than Almonds.
Both Almonds and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Energy per 500 kcal.
Both Almonds as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCooked Frozen Turnip Greens And TurnipsVS Blanched AlmondsAlmondsVS Canned Vegetable Juice CocktailCooked Frozen Turnip Greens And TurnipsVS Canned Vegetable Juice Cocktail

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Cooked Frozen Turnip Greens And Turnips

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cooked Frozen Turnip Greens And Turnips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: