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Comparing Nutrients in 500 calories Turnip GreensVS Almonds

Weight per 500 calories

Turnip Greens
1563g
Almonds
86.4g

Almonds have 18.1 times more energy per unit of mass than Raw Turnip Greens, which is very high in comparison to other foods. Turnip Greens having low energy density.

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

Macros Ratio

Protein Fat Carbs

Turnip Greens
16%
7%
77%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

Turnip Greensvs 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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4.83%4.7g
Fat
44.5%43g
4.7 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.4%1.1g
Saturated Fat
10.3%3.3g
1.1 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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82%1.3g
Omega 3
0.16%0.003g
1.3 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.3%0.56g
Omega 6
62.6%10.6g
0.56 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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85.7%111g
Carbohydrate
14.3%18.6g
111 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.5%12.7g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.7 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.25%4.53g
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]
4.53 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.13g
Glucose
%0.15g
8.13 gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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132%50g
Fiber
28.4%10.8g
50 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42%23.4g
Protein
32.6%18.3g
23.4 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Turnip Greensvs Almonds
1005%9047μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
9047 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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91%1.1mg
Vitamin B1
14.8%0.18mg
Thiamine
1.1 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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120%1.56mg
Vitamin B2
75.6%0.98mg
Riboflavin
1.56 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58.6%9.38mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
9.38 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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119%5.94mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
5.94 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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316%4.1mg
Vitamin B6
9.1%0.12mg
Pyridoxine
4.1 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
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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758%3031μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
3031 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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1042%938mg
Vitamin C
0%0mg
Ascorbic acid
938 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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298%44.7mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
44.7 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3268%3922μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3922 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Turnip Greensvs Almonds
297%2969mg
Calcium
23.2%232mg
2969 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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608%5.47mg
Copper
99%0.89mg
5.47 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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215%17mg
Iron
40%3.2mg
17 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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115%484mg
Magnesium
55.5%233mg
484 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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317%7.3mg
Manganese
82%1.9mg
7.3 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
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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94%656mg
Phosphorus
59.3%415mg
656 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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136%4625mg
Potassium
18.6%633mg
4625 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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34%18.8μg
Selenium
6.44%3.54μg
18.8 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41.7%625mg
Sodium
0.058%0.86mg
625 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.97mg
Zinc
24.5%2.7mg
2.97 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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38%1401g
Water
0.1%3.8g
1401 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 Turnip Greens vs Almonds:
Comparing minerals per 500 calories for Turnip Greens vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Turnip GreensVS Boiled Turnip GreensAlmondsVS Boiled Turnip GreensTurnip GreensVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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