Comparing Nutrients in 1 pound Almond paste VS Canned Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Almond paste	Canned Turnip Greens	Recommended Dietary Allowance
Energy	71.6% 2077kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	227% 164g	2.63% 1.9g	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	57.3% 21.8g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	73% 41g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	150% 1352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	14% 0.18mg	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	82.8% 331μg	104% 417μg	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	0.5% 0.45mg	78% 70.3mg	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	409% 61.4mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1085% 1302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	78% 780mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	42% 0.38mg	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	91% 7.26mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	52% 1.2mg	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	167% 1170mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Canned Turnip Greens per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs Canned Turnip Greens:

• 1 pound of Almond paste has 8.2 times more Vitamin B1, 6.9 times more Vitamin B2, 4 times more Vitamin B3 and 9.2 times more Vitamin E than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains more Vitamin A, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9, 155 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Canned Turnip Greens provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Canned Turnip Greens have insufficient amounts of Vitamin B1
• Both Almond paste as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Canned Turnip Greens:

• 1 pound of Almond paste has 1.5 times more Calcium, 5.5 times more Copper, 6.5 times more Magnesium, 3.3 times more Manganese, 12.3 times more Phosphorus, 2.2 times more Potassium, 6 times more Selenium and 6.4 times more Zinc than Canned Turnip Greens.
• While 1 lb of Canned Turnip Greens no Salt contains 6.7 times more Water than Almond paste.
• Both Almond paste and Canned Turnip Greens contain similar levels of Iron per one pound.
• 1 pound of Canned Turnip Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 24.1 times more Energy, 92.5 times more Fat, 37.6 times more Saturated Fat, 2.4 times more Omega 3, 154.9 times more Omega 6, 17 times more Carbohydrate, 86.3 times more Sugars, 3.7 times more Fiber and 6.6 times more Protein than Canned Turnip Greens.
• 1 pound of Canned Turnip Greens provide inadequate amounts of Energy and Omega 6