Comparing Nutrients in 100 grams AlmondsVS Boiled Turnip Greens

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Boiled Turnip Greens

19%

72%

100 g ▼

Macro Nutrients

Almondsvs Boiled Turnip Greens

20%579kcal

Energy

0.69%20kcal

579 kcalvs20 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51.5%50g

Fat

0.24%0.23g

50 gvs0.23 g

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

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12%3.8g

Saturated Fat

0.17%0.053g

3.8 gvs0.053 g

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

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0.19%0.003g

Omega 3

4%0.064g

0.003 gvs0.064 g

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

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72.5%12.3g

Omega 6

0.16%0.028g

12.3 gvs0.028 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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16.6%21.6g

Carbohydrate

3.35%4.36g

21.6 gvs4.36 g

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

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6%4.35g

Sugars

0.73%0.53g

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

4.35 gvs0.53 g

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

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0.15%0.11g

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]

0.11 gvsNA g

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

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%0.17g

Glucose

0.17 gvsNA g

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

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%3.95g

Sucrose

3.95 gvsNA g

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

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33%12.5g

Fiber

9.2%3.5g

12.5 gvs3.5 g

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

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37.8%21g

Protein

2.04%1.14g

21 gvs1.14 g

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

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Vitamins

Almondsvs Boiled Turnip Greens

0%0μg

Vitamin A

42.3%381μg

RAE, retinol activity equivalents

0 μgvs381 μg

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

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17%0.21mg

Vitamin B1

3.75%0.045mg

Thiamine

0.21 mgvs0.045 mg

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

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87.5%1.14mg

Vitamin B2

5.54%0.072mg

Riboflavin

1.14 mgvs0.072 mg

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

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22.6%3.6mg

Vitamin B3

2.57%0.41mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs0.41 mg

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

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9.4%0.47mg

Vitamin B5

5.5%0.27mg

Pantothenic acid

0.47 mgvs0.27 mg

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

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10.5%0.14mg

Vitamin B6

14%0.18mg

Pyridoxine

0.14 mgvs0.18 mg

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

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190%57μg

Vitamin B7

Biotin

57 μgvsNA μg

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

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11%44μg

Vitamin B9

29.5%118μg

Folates and Folic Acid

44 μgvs118 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

30.4%27.4mg

Ascorbic acid

0 mgvs27.4 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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171%25.6mg

Vitamin E

12.5%1.88mg

Tocopherols and Tocotrienols

25.6 mgvs1.88 mg

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

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0%0μg

Vitamin K

306%368μg

Phytomenadione or phylloquinone

0 μgvs368 μg

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

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Minerals

Almondsvs Boiled Turnip Greens

27%269mg

Calcium

13.7%137mg

269 mgvs137 mg

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

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115%1.03mg

Copper

28%0.25mg

1.03 mgvs0.25 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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46.4%3.7mg

Iron

10%0.8mg

3.7 mgvs0.8 mg

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

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64.3%270mg

Magnesium

5.24%22mg

270 mgvs22 mg

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

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95%2.18mg

Manganese

14.7%0.34mg

2.18 mgvs0.34 mg

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

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101%45.3μg

Molybdenum

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

45.3 μgvsNA μg

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

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68.7%481mg

Phosphorus

4.14%29mg

481 mgvs29 mg

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

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21.6%733mg

Potassium

5.97%203mg

733 mgvs203 mg

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

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7.45%4.1μg

Selenium

1.64%0.9μg

4.1 μgvs0.9 μg

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

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0.067%1mg

Sodium

1.93%29mg

1 mgvs29 mg

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

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28.4%3.12mg

Zinc

1.27%0.14mg

3.12 mgvs0.14 mg

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

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0.12%4.4g

Water

2.5%93g

4.4 gvs93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Almonds vs Boiled Turnip Greens:

Almonds have 4.6 times more Vitamin B1, 15.8 times more Vitamin B2, 8.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 13.6 times more Vitamin E than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain more Vitamin A, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Boiled Turnip Greens:

Almonds have 2 times more Calcium, 4.1 times more Copper, 4.6 times more Iron, 12.3 times more Magnesium, 6.5 times more Manganese, 16.6 times more Phosphorus, 3.6 times more Potassium, 4.6 times more Selenium and 22.3 times more Zinc than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 29 times more Sodium and 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

Almonds have 29 times more Energy, 217.1 times more Fat, 71.7 times more Saturated Fat, 440.1 times more Omega 6, 4.9 times more Carbohydrate, 8.2 times more Sugars, 3.6 times more Fiber and 18.6 times more Protein than Boiled and Drained Turnip Greens.
While Boiled and Drained Turnip Greens contain 21.3 times more Omega 3 than Almonds.
Both Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

AlmondsVS Blanched AlmondsBoiled Turnip GreensVS Blanched AlmondsAlmondsVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Canned Turnip Greens with Liquids

Compare Foods

Comparing Nutrients in 100 grams AlmondsVS Boiled Turnip Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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