Comparing Nutrients in 1 kilogram Almond paste VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Almond paste	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	158% 4580kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	124% 2g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	500% 363g	7.3% 5.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	92% 35g	38g per day for Men 19-50 years
Protein	161% 90g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	423% 3810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	138% 1.8mg	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	183% 730μg	295% 1180μg	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	1.1% 1mg	304% 274mg	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	903% 135mg	125% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3063% 3676μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	172% 1720mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	281% 2.53mg	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	200% 16mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	147% 3.37mg	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	369% 2580mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	3.8% 141g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Turnip Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Boiled Turnip Greens:

• 1 kilogram of Almond paste has 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 3.5 times more Vitamin B3 and 7.2 times more Vitamin E than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains more Vitamin A, 2.4 times more Vitamin B5, 5 times more Vitamin B6, 1.6 times more Vitamin B9, 274 times more Vitamin C and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Boiled Turnip Greens:

• 1 kilogram of Almond paste has 1.3 times more Calcium, 1.8 times more Copper, 2 times more Iron, 5.9 times more Magnesium, 2.5 times more Manganese, 8.9 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Selenium and 10.6 times more Zinc than Boiled Turnip Greens.
• While 1 kg of Boiled and Drained Turnip Greens contains 6.6 times more Water than Almond paste.
• 1 kilogram of Boiled Turnip Greens lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 22.9 times more Energy, 120.6 times more Fat, 49.6 times more Saturated Fat, 3.1 times more Omega 3, 199.1 times more Omega 6, 11 times more Carbohydrate, 68.4 times more Sugars, 1.4 times more Fiber and 7.9 times more Protein than Boiled Turnip Greens.
• 1 kilogram of Boiled Turnip Greens provide inadequate amounts of Energy and Omega 6