Comparing Nutrients in 500 calories AlmondsVS Canned Turnip Greens with Liquids

Weight per 500 calories

Almonds

86.4g

Canned Turnip Greens with Liquids

3571g

Almonds have 41.4 times more energy per 100g than Canned Turnip Greens with Liquids. It has very high energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Canned Turnip Greens with Liquids?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Canned Turnip Greens with Liquids

31%

15%

54%

500 kcal ▼

Macro Nutrients

Almondsvs Canned Turnip Greens with Liquids

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

11%10.7g

43 gvs10.7 g

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

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10.3%3.3g

Saturated Fat

7.8%2.5g

3.3 gvs2.5 g

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

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0.16%0.003g

Omega 3

188%3g

0.003 gvs3 g

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

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62.6%10.6g

Omega 6

7.56%1.3g

10.6 gvs1.3 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

66.5%86.4g

18.6 gvs86.4 g

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

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5.2%3.76g

Sugars

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

3.76 gvsNA 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

160%60.7g

10.8 gvs60.7 g

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

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32.6%18.3g

Protein

86.7%48.6g

18.3 gvs48.6 g

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

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Vitamins

Almondsvs Canned Turnip Greens with Liquids

0%0μg

Vitamin A

710%6393μg

RAE, retinol activity equivalents

0 μgvs6393 μg

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

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14.8%0.18mg

Vitamin B1

35.7%0.43mg

Thiamine

0.18 mgvs0.43 mg

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

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75.6%0.98mg

Vitamin B2

173%2.25mg

Riboflavin

0.98 mgvs2.25 mg

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

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19.5%3.12mg

Vitamin B3

81%13mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs13 mg

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

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8.13%0.41mg

Vitamin B5

28.6%1.43mg

Pantothenic acid

0.41 mgvs1.43 mg

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

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9.1%0.12mg

Vitamin B6

102%1.32mg

Pyridoxine

0.12 mgvs1.32 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

366%1464μg

Folates and Folic Acid

38 μgvs1464 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

615%554mg

Ascorbic acid

0 mgvs554 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

Tocopherols and Tocotrienols

22 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Canned Turnip Greens with Liquids

23.2%232mg

Calcium

421%4214mg

232 mgvs4214 mg

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

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99%0.89mg

Copper

329%2.96mg

0.89 mgvs2.96 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

674%54mg

3.2 mgvs54 mg

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

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55.5%233mg

Magnesium

170%714mg

233 mgvs714 mg

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

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82%1.9mg

Manganese

430%9.9mg

1.9 mgvs9.9 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

107%750mg

415 mgvs750 mg

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

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18.6%633mg

Potassium

148%5036mg

633 mgvs5036 mg

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

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6.44%3.54μg

Selenium

45.5%25μg

3.54 μgvs25 μg

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

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0.058%0.86mg

Sodium

660%9893mg

0.86 mgvs9893 mg

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

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24.5%2.7mg

Zinc

74.7%8.2mg

2.7 mgvs8.2 mg

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

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0.1%3.8g

Water

91%3382g

3.8 gvs3382 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 Canned Turnip Greens with Liquids:

Canned Turnip Greens Solids and Liquids contain more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.5 times more Vitamin B5, 11.2 times more Vitamin B6, 38.5 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Canned Turnip Greens with Liquids:

Canned Turnip Greens Solids and Liquids contain 18.1 times more Calcium, 3.3 times more Copper, 16.8 times more Iron, 3.1 times more Magnesium, 5.3 times more Manganese, 1.8 times more Phosphorus, 8 times more Potassium, 7.1 times more Selenium, 11455.9 times more Sodium, 3 times more Zinc and 888 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 4 times more Fat, 1.3 times more Saturated Fat and 8.3 times more Omega 6 than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 1158 times more Omega 3, 4.6 times more Carbohydrate, 5.6 times more Fiber and 2.7 times more Protein than Almonds.
Both Almonds and Canned Turnip Greens Solids and Liquids have similar amounts of Energy per 500 kcal.
Both Almonds as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsCanned Turnip Greens with LiquidsVS Blanched AlmondsAlmondsVS Frozen Turnip GreensCanned Turnip Greens with LiquidsVS Frozen Turnip Greens

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Canned Turnip Greens with Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Canned Turnip Greens with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: