Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Blanched Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	80.7% 2342kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	2.9% 2.1g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	36.6% 14g	38g per day for Men 19-50 years
Protein	152% 85g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	168% 1512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	117% 468μg	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	121% 109mg	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	628% 94mg	49.7% 7.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1216% 1459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	94% 937mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	112% 1mg	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	163% 13mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	58% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.48% 18g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Turnip Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Blanched Almonds have 4.2 times more Vitamin B1, 9.9 times more Vitamin B2, 8.5 times more Vitamin B3 and 12.6 times more Vitamin E than Boiled Turnip Greens.
• While 14 oz of Boiled and Drained Turnip Greens contain more Vitamin A, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled Turnip Greens provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Turnip Greens:

• 14 ounces of Blanched Almonds have 1.7 times more Calcium, 4.1 times more Copper, 4.1 times more Iron, 12.2 times more Magnesium, 5.4 times more Manganese, 16.6 times more Phosphorus, 3.2 times more Potassium, 3.6 times more Selenium and 21.2 times more Zinc than Boiled Turnip Greens.
• While 14 oz of Boiled and Drained Turnip Greens contain 20.7 times more Water than Blanched Almonds.
• 14 ounces of Boiled Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 29.5 times more Energy, 228.3 times more Fat, 74.6 times more Saturated Fat, 441.6 times more Omega 6, 4.3 times more Carbohydrate, 8.7 times more Sugars, 2.8 times more Fiber and 18.8 times more Protein than Boiled Turnip Greens.
• While 14 oz of Boiled and Drained Turnip Greens contain 16 times more Omega 3 than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Turnip Greens provide inadequate amounts of Energy and Omega 6