Comparing Nutrients in 100 calories Almonds VS Cooked Frozen Turnip Greens

Weight per 100 calories

• Almonds: 17.3g
• Cooked Frozen Turnip Greens: 345g

Almonds have 20 times more energy per 100g than Cooked Frozen Turnip Greens. It has very high energy density when compared to other foods. Boiled and Drained Frozen Turnip Greens having very low energy density.

Which food has more nutrients per 100 calories - Almonds or Cooked Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Almonds	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	13.2% 17g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.57% 2.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.026% 0.019g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	31% 11.7g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	206% 1855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	33.6% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	83.5% 75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1491% 1789μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8% 0.64mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	21.3% 89.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	71.2% 1.64mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	8.42% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Cooked Frozen Turnip Greens:

• Boiled and Drained Frozen Turnip Greens contain more Vitamin A, 5.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 9.8 times more Vitamin B6, 17.7 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Cooked Frozen Turnip Greens:

• Boiled and Drained Frozen Turnip Greens contain 11.3 times more Calcium, 2.9 times more Copper, 10.4 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 1.4 times more Phosphorus, 6.1 times more Potassium, 5.8 times more Selenium, 299.5 times more Sodium, 2.6 times more Zinc and 409.3 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6 times more Fat, 1.9 times more Saturated Fat and 12.1 times more Omega 6 than Boiled and Drained Frozen Turnip Greens.
• While Boiled and Drained Frozen Turnip Greens contain 792 times more Omega 3, 4.6 times more Carbohydrate, 3.4 times more Sugars, 5.4 times more Fiber and 3.2 times more Protein than Almonds.
• Both Almonds and Boiled and Drained Frozen Turnip Greens have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.