Comparing Nutrients in 500 calories Frozen Turnip Greens And TurnipsVS Almonds

Weight per 500 calories

Frozen Turnip Greens And Turnips

2381g

Almonds

86.4g

Almonds have 27.6 times more energy per unit of mass than Frozen Turnip Greens And Turnips, Unprepared, which is very high in comparison to other foods. Frozen Turnip Greens And Turnips having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Turnip Greens And Turnips

39%

54%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Frozen Turnip Greens And Turnipsvs Almonds

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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4.66%4.52g

Fat

44.5%43g

4.52 gvs43 g

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

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2.4%0.76g

Saturated Fat

10.3%3.3g

0.76 gvs3.3 g

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

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97%1.55g

Omega 3

0.16%0.003g

1.55 gvs0.003 g

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

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3.22%0.55g

Omega 6

62.6%10.6g

0.55 gvs10.6 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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62%80.7g

Carbohydrate

14.3%18.6g

80.7 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA gvs3.76 g

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

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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150%57g

Fiber

28.4%10.8g

57 gvs10.8 g

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

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105%58.6g

Protein

32.6%18.3g

58.6 gvs18.3 g

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

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Vitamins

Frozen Turnip Greens And Turnipsvs Almonds

807%7262μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7262 μgvs0 μg

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

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87.3%1.05mg

Vitamin B1

14.8%0.18mg

Thiamine

1.05 mgvs0.18 mg

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

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161%2.1mg

Vitamin B2

75.6%0.98mg

Riboflavin

2.1 mgvs0.98 mg

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

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57.7%9.24mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

9.24 mgvs3.12 mg

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

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58.6%2.93mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

2.93 mgvs0.41 mg

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

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136%1.76mg

Vitamin B6

9.1%0.12mg

Pyridoxine

1.76 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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244%976μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

976 μgvs38 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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683%614mg

Vitamin C

0%0mg

Ascorbic acid

614 mgvs0 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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Vitamin E

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Frozen Turnip Greens And Turnipsvs Almonds

271%2714mg

Calcium

23.2%232mg

2714 mgvs232 mg

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

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135%1.2mg

Copper

99%0.89mg

1.2 mgvs0.89 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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485%39mg

Iron

40%3.2mg

39 mgvs3.2 mg

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

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102%429mg

Magnesium

55.5%233mg

429 mgvs233 mg

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

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228%5.24mg

Manganese

82%1.9mg

5.24 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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81.6%571mg

Phosphorus

59.3%415mg

571 mgvs415 mg

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

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57.4%1952mg

Potassium

18.6%633mg

1952 mgvs633 mg

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

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39%21.4μg

Selenium

6.44%3.54μg

21.4 μgvs3.54 μg

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

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28.6%429mg

Sodium

0.058%0.86mg

429 mgvs0.86 mg

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

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34.6%3.8mg

Zinc

24.5%2.7mg

3.8 mgvs2.7 mg

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

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60%2217g

Water

0.1%3.8g

2217 gvs3.8 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 Frozen Turnip Greens And Turnips vs Almonds:

Frozen Turnip Greens And Turnips, Unprepared have more Vitamin A, 5.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 7.2 times more Vitamin B5, 14.9 times more Vitamin B6, 25.7 times more Vitamin B9 and more Vitamin C than Almonds.
Both Frozen Turnip Greens And Turnips, Unprepared as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Frozen Turnip Greens And Turnips, Unprepared have 11.7 times more Calcium, 1.4 times more Copper, 12.1 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium, 6.1 times more Selenium, 496.3 times more Sodium, 1.4 times more Zinc and 582.3 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

Frozen Turnip Greens And Turnips, Unprepared have 597.4 times more Omega 3, 4.3 times more Carbohydrate, 5.3 times more Fiber and 3.2 times more Protein than Almonds.
While Almonds contain 9.5 times more Fat, 4.3 times more Saturated Fat and 19.4 times more Omega 6 than Frozen Turnip Greens And Turnips, Unprepared.
Both Frozen Turnip Greens And Turnips, Unprepared and Almonds have similar amounts of Energy per 500 kcal.
Both Frozen Turnip Greens And Turnips, Unprepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Turnip Greens And TurnipsVS Cooked Frozen Turnip Greens And TurnipsAlmondsVS Cooked Frozen Turnip Greens And TurnipsFrozen Turnip Greens And TurnipsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Frozen Turnip Greens And TurnipsVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: