Comparing Nutrients in 1 kilogram Roasted Almonds VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Roasted Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	206% 5980kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	92% 35g	38g per day for Men 19-50 years
Protein	374% 210g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	64% 0.77mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	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

	Roasted Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	268% 2680mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25% 932g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Boiled Turnip Greens:

• Dry Roasted Almonds have 1.7 times more Vitamin B1, 16.6 times more Vitamin B2, 8.8 times more Vitamin B3 and 12.7 times more Vitamin E than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain more Vitamin A, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Turnip Greens have similar amounts of Vitamin B5 per 1 kg.
• Both Dry Roasted Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Boiled Turnip Greens:

• Dry Roasted Almonds have 2 times more Calcium, 4.3 times more Copper, 4.7 times more Iron, 12.7 times more Magnesium, 6.6 times more Manganese, 16.2 times more Phosphorus, 3.5 times more Potassium, 2.2 times more Selenium and 23.6 times more Zinc than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 9.7 times more Sodium and 38.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 29.9 times more Energy, 228.4 times more Fat, 77.2 times more Saturated Fat, 462.3 times more Omega 6, 4.8 times more Carbohydrate, 9.2 times more Sugars, 3.1 times more Fiber and 18.4 times more Protein than Boiled and Drained Turnip Greens.
• While Boiled and Drained Turnip Greens contain 6.4 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.