Comparing Nutrients in 14 ounces Almonds VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Almonds	Turnip Greens	Recommended Dietary Allowance
Energy	79.2% 2298kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.43% 3.2g	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	0.6% 0.44g	1.6% 1.15g	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	% 0.67g	% 2.06g	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	150% 84g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Almonds	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	255% 2298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	192% 770μg	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	265% 238mg	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	678% 102mg	75.7% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	830% 996μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Turnip Greens	Recommended Dietary Allowance
Calcium	107% 1068mg	75.4% 754mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	154% 1.4mg	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	184% 14.7mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	80.4% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.6% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Turnip Greens:

• Almonds have 2.9 times more Vitamin B1, 11.4 times more Vitamin B2, 6 times more Vitamin B3, 1.2 times more Vitamin B5 and 9 times more Vitamin E than Raw Turnip Greens.
• While Raw Turnip Greens contain more Vitamin A, 1.9 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Turnip Greens:

• Almonds have 1.4 times more Calcium, 2.9 times more Copper, 3.4 times more Iron, 8.7 times more Magnesium, 4.7 times more Manganese, 11.5 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Selenium and 16.4 times more Zinc than Raw Turnip Greens.
• While Raw Turnip Greens contain 40 times more Sodium and 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 18.1 times more Energy, 166.4 times more Fat, 54.3 times more Saturated Fat, 342.3 times more Omega 6, 3 times more Carbohydrate, 5.4 times more Sugars, 3.9 times more Fiber and 14.1 times more Protein than Raw Turnip Greens.
• While Raw Turnip Greens contain 28 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Turnip Greens have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.