Comparing Nutrients in 1 pound Blanched Almonds VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Blanched Almonds	Turnip Greens	Recommended Dietary Allowance
Energy	92% 2676kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	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	65% 84.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	29% 21g	5.07% 3.67g	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	1.8% 1.3g	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	% 0.14g	% 2.36g	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	38% 14.5g	38g per day for Men 19-50 years
Protein	173% 97g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	292% 2626μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	92% 1.2mg	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	55.6% 222μg	220% 880μg	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	302% 272mg	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	718% 108mg	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	949% 1139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Turnip Greens	Recommended Dietary Allowance
Calcium	107% 1070mg	86% 862mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	176% 1.6mg	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	186% 15mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	92% 2.1mg	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	312% 2182mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Turnip Greens:

• Blanched Almonds have 2.7 times more Vitamin B1, 7.1 times more Vitamin B2, 5.8 times more Vitamin B3 and 8.3 times more Vitamin E than Raw Turnip Greens.
• While Raw Turnip Greens contain more Vitamin A, 2.3 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Turnip Greens have similar amounts of Vitamin B5 per 1 lb.
• Both Blanched Almonds as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Turnip Greens:

• Blanched Almonds have 1.2 times more Calcium, 2.9 times more Copper, 3 times more Iron, 8.6 times more Magnesium, 3.9 times more Manganese, 11.5 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Selenium and 15.6 times more Zinc than Raw Turnip Greens.
• While Raw Turnip Greens contain 2.1 times more Sodium and 19.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 18.4 times more Energy, 175.1 times more Fat, 56.5 times more Saturated Fat, 343.5 times more Omega 6, 2.6 times more Carbohydrate, 5.7 times more Sugars, 3.1 times more Fiber and 14.3 times more Protein than Raw Turnip Greens.
• While Raw Turnip Greens contain 21 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Turnip Greens have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.