Comparing Nutrients in 500 calories Roasted AlmondsVS Boiled Turnip Greens

Weight per 500 calories

Roasted Almonds

83.6g

Boiled Turnip Greens

2500g

Roasted Almonds have 29.9 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 500 calories - Roasted Almonds or Boiled Turnip Greens?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Boiled Turnip Greens

19%

72%

500 kcal ▼

Macro Nutrients

Roasted Almondsvs Boiled Turnip Greens

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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45.3%44g

Fat

5.93%5.75g

44 gvs5.75 g

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

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10.7%3.42g

Saturated Fat

4.14%1.33g

3.42 gvs1.33 g

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

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0.52%0.008g

Omega 3

100%1.6g

0.008 gvs1.6 g

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

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63.7%11g

Omega 6

4.1%0.7g

11 gvs0.7 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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13.5%17.6g

Carbohydrate

84%109g

17.6 gvs109 g

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

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5.6%4.06g

Sugars

18.3%13.3g

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

4.06 gvs13.3 g

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

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0.012%0.008g

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]

0.008 gvsNA g

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

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%0.008g

Glucose

0.008 gvsNA g

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

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%3.97g

Sucrose

3.97 gvsNA g

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

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24%9.1g

Fiber

230%87.5g

9.1 gvs87.5 g

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

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31.3%17.5g

Protein

51%28.5g

17.5 gvs28.5 g

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

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Vitamins

Roasted Almondsvs Boiled Turnip Greens

0%0μg

Vitamin A

1058%9525μg

RAE, retinol activity equivalents

0 μgvs9525 μg

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

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5.37%0.064mg

Vitamin B1

94%1.13mg

Thiamine

0.064 mgvs1.13 mg

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

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77%1mg

Vitamin B2

138%1.8mg

Riboflavin

1 mgvs1.8 mg

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

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19%3.04mg

Vitamin B3

64.2%10.3mg

Niacin, nicotinic acid, niacinamide

3.04 mgvs10.3 mg

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

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5.37%0.27mg

Vitamin B5

137%6.85mg

Pantothenic acid

0.27 mgvs6.85 mg

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

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8.75%0.11mg

Vitamin B6

346%4.5mg

Pyridoxine

0.11 mgvs4.5 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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11.5%46μg

Vitamin B9

738%2950μg

Folates and Folic Acid

46 μgvs2950 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

761%685mg

Ascorbic acid

0 mgvs685 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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133%20mg

Vitamin E

313%47mg

Tocopherols and Tocotrienols

20 mgvs47 mg

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

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0%0μg

Vitamin K

7658%9190μg

Phytomenadione or phylloquinone

0 μgvs9190 μg

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

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Minerals

Roasted Almondsvs Boiled Turnip Greens

22.4%224mg

Calcium

343%3425mg

224 mgvs3425 mg

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

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102%0.92mg

Copper

703%6.33mg

0.92 mgvs6.33 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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39%3.1mg

Iron

250%20mg

3.1 mgvs20 mg

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

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55.5%233mg

Magnesium

131%550mg

233 mgvs550 mg

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

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81%1.87mg

Manganese

366%8.43mg

1.87 mgvs8.43 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

104%725mg

394 mgvs725 mg

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

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17.5%596mg

Potassium

149%5075mg

596 mgvs5075 mg

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

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3.04%1.67μg

Selenium

41%22.5μg

1.67 μgvs22.5 μg

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

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0.17%2.5mg

Sodium

48.3%725mg

2.5 mgvs725 mg

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

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25%2.77mg

Zinc

32%3.5mg

2.77 mgvs3.5 mg

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

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0.054%2g

Water

63%2330g

2 gvs2330 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 Roasted Almonds vs Boiled Turnip Greens:

Boiled and Drained Turnip Greens contain more Vitamin A, 17.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 25.5 times more Vitamin B5, 39.6 times more Vitamin B6, 64.1 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
Both Dry Roasted Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Boiled Turnip Greens:

Boiled and Drained Turnip Greens contain 15.3 times more Calcium, 6.9 times more Copper, 6.4 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Potassium, 13.5 times more Selenium, 289 times more Sodium, 1.3 times more Zinc and 1156.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Almonds have 7.6 times more Fat, 2.6 times more Saturated Fat and 15.5 times more Omega 6 than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 191.4 times more Omega 3, 6.2 times more Carbohydrate, 3.3 times more Sugars, 9.6 times more Fiber and 1.6 times more Protein than Dry Roasted Almonds.
Both Dry Roasted Almonds and Boiled and Drained Turnip Greens have similar amounts of Energy per 500 kcal.
Both Dry Roasted Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted AlmondsVS Oil Roasted AlmondsBoiled Turnip GreensVS Oil Roasted AlmondsRoasted AlmondsVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Canned Turnip Greens with Liquids

Compare Foods

Comparing Nutrients in 500 calories Roasted AlmondsVS Boiled Turnip Greens

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Almonds or Boiled Turnip Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: