Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Turnips	Almonds	Recommended Dietary Allowance
Energy	7.93% 230kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	119% 38g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	166% 216g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	329% 125g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	110% 440μg	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	43.3% 39mg	0% 0mg	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	1.33% 0.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Almonds	Recommended Dietary Allowance
Calcium	32% 320mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	1146% 10.3mg	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	123% 9.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	284% 31mg	11mg per day for Men 19-50 years
Water	25.3% 936g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnips vs Almonds:

• Boiled and Drained Frozen Turnips have more Vitamin C than Almonds.
• While Almonds contain 5.9 times more Vitamin B1, 40.6 times more Vitamin B2, 6.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 1281.5 times more Vitamin E than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Turnips vs Almonds:

• Boiled and Drained Frozen Turnips have 36 times more Sodium and 21.2 times more Water than Almonds.
• While Almonds contain 8.4 times more Calcium, 16.4 times more Copper, 3.8 times more Iron, 19.3 times more Magnesium, 21.8 times more Manganese, 18.5 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 15.6 times more Zinc than Boiled and Drained Frozen Turnips.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnips have 31.3 times more Omega 3 than Almonds.
• While Almonds contain 25.2 times more Energy, 208 times more Fat, 152.1 times more Saturated Fat, 440.1 times more Omega 6, 5 times more Carbohydrate, 1.9 times more Sugars, 6.3 times more Fiber and 13.8 times more Protein than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.