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Comparing Nutrients in 100 calories Canned Turnip Greens with LiquidsVS Almonds

Weight per 100 calories

Canned Turnip Greens with Liquids
714g
Almonds
17.3g

Almonds have 41.4 times more energy per unit of mass than Canned Turnip Greens Solids and Liquids, which is very high in comparison to other foods. Canned Turnip Greens with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Turnip Greens with Liquids or Almonds?

Macros Ratio

Protein Fat Carbs

Canned Turnip Greens with Liquids
31%
15%
54%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.2%2.14g
Fat
8.9%8.62g
2.14 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.56%0.5g
Saturated Fat
2.05%0.66g
0.5 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.5%0.6g
Omega 3
0.032%0.001g
0.6 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g
Omega 6
12.5%2.13g
0.26 gvs2.13 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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13.3%17.3g
Carbohydrate
2.86%3.72g
17.3 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.026%0.019g
≤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 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32%12g
Fiber
5.7%2.16g
12 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.3%9.7g
Protein
6.52%3.65g
9.7 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

142%1279μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1279 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.14%0.086mg
Vitamin B1
2.95%0.035mg
Thiamine
0.086 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.6%0.45mg
Vitamin B2
15%0.2mg
Riboflavin
0.45 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.6mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
2.6 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.7%0.29mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.29 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.3%0.26mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.26 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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73.2%293μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
293 μgvs7.6 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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123%111mg
Vitamin C
0%0mg
Ascorbic acid
111 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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NA
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
NA mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

84.3%843mg
Calcium
4.65%46.5mg
843 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66%0.59mg
Copper
19.8%0.18mg
0.59 mgvs0.18 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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135%10.8mg
Iron
8%0.64mg
10.8 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg
Magnesium
11%46.6mg
143 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86%1.98mg
Manganese
16.4%0.38mg
1.98 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.4%150mg
Phosphorus
12%83mg
150 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.6%1007mg
Potassium
3.72%127mg
1007 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
1.3%0.71μg
5 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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132%1979mg
Sodium
0.012%0.17mg
1979 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.64mg
Zinc
4.9%0.54mg
1.64 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.3%676g
Water
0.021%0.76g
676 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Turnip Greens with Liquids vs Almonds:
Comparing minerals per 100 calories for Canned Turnip Greens with Liquids vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: