Comparing Nutrients in 500 calories Turnip GreensVS Roasted Almonds

Weight per 500 calories

Turnip Greens

1563g

Roasted Almonds

83.6g

Dry Roasted Almonds have 18.7 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 Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Turnip Greensvs Roasted 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

45.3%44g

4.7 gvs44 g

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

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3.4%1.1g

Saturated Fat

10.7%3.42g

1.1 gvs3.42 g

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

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82%1.3g

Omega 3

0.52%0.008g

1.3 gvs0.008 g

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

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3.3%0.56g

Omega 6

63.7%11g

0.56 gvs11 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

13.5%17.6g

111 gvs17.6 g

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

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17.5%12.7g

Sugars

5.6%4.06g

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

12.7 gvs4.06 g

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

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6.25%4.53g

Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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%8.13g

Glucose

%0.008g

8.13 gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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132%50g

Fiber

24%9.1g

50 gvs9.1 g

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

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42%23.4g

Protein

31.3%17.5g

23.4 gvs17.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Turnip Greensvs Roasted 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

5.37%0.064mg

Thiamine

1.1 mgvs0.064 mg

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

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120%1.56mg

Vitamin B2

77%1mg

Riboflavin

1.56 mgvs1 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%3.04mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs3.04 mg

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

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119%5.94mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

5.94 mgvs0.27 mg

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

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316%4.1mg

Vitamin B6

8.75%0.11mg

Pyridoxine

4.1 mgvs0.11 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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758%3031μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

3031 μgvs46 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

133%20mg

Tocopherols and Tocotrienols

44.7 mgvs20 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 Roasted Almonds

297%2969mg

Calcium

22.4%224mg

2969 mgvs224 mg

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

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608%5.47mg

Copper

102%0.92mg

5.47 mgvs0.92 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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215%17mg

Iron

39%3.1mg

17 mgvs3.1 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

81%1.87mg

7.3 mgvs1.87 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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94%656mg

Phosphorus

56.3%394mg

656 mgvs394 mg

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

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136%4625mg

Potassium

17.5%596mg

4625 mgvs596 mg

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

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34%18.8μg

Selenium

3.04%1.67μg

18.8 μgvs1.67 μg

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

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41.7%625mg

Sodium

0.17%2.5mg

625 mgvs2.5 mg

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

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27%2.97mg

Zinc

25%2.77mg

2.97 mgvs2.77 mg

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

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38%1401g

Water

0.054%2g

1401 gvs2 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 Roasted Almonds:

Raw Turnip Greens have more Vitamin A, 17 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 22.1 times more Vitamin B5, 36.1 times more Vitamin B6, 65.9 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
Both Raw Turnip Greens as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Turnip Greens have 13.2 times more Calcium, 6 times more Copper, 5.5 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 7.8 times more Potassium, 11.2 times more Selenium, 249.2 times more Sodium and 695.3 times more Water than Dry Roasted Almonds.
Both Raw Turnip Greens and Dry Roasted Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Turnip Greens have 157 times more Omega 3, 6.3 times more Carbohydrate, 3.1 times more Sugars, 541.9 times more Fructose, 5.5 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 9.4 times more Fat, 3.1 times more Saturated Fat and 19.2 times more Omega 6 than Raw Turnip Greens.
Both Raw Turnip Greens and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Raw Turnip Greens as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Turnip GreensVS Boiled Turnip GreensRoasted AlmondsVS Boiled Turnip GreensTurnip GreensVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Turnip GreensVS Roasted Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: