Comparing Nutrients in 1 pound Roasted Almonds VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Roasted Almonds	Boiled Turnips	Recommended Dietary Allowance
Energy	94% 2712kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	17.7% 23g	130g per day for Men 19-50 years
Sugars	30.4% 22g	18.7% 13.6g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	170% 95g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Turnips	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	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.48% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	23.4% 0.3mg	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	62.4% 249μg	10.2% 41μg	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	58.5% 52.6mg	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	723% 108mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Turnips	Recommended Dietary Allowance
Calcium	122% 1216mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1% 0.009mg	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	211% 17mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	14% 0.32mg	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	305% 2136mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Turnips per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Boiled Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Boiled Turnips:

• 1 pound of Roasted Almonds has 2.9 times more Vitamin B1, 52 times more Vitamin B2, 12.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 6.1 times more Vitamin B9 and 1195 times more Vitamin E than Boiled Turnips.
• While 1 lb of Boiled and Drained Turnips contains more Vitamin C than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of Boiled Turnips have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Boiled and Drained Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Boiled Turnips:

• 1 pound of Roasted Almonds has 8.1 times more Calcium, 549.5 times more Copper, 20.7 times more Iron, 31 times more Magnesium, 31.4 times more Manganese, 18.1 times more Phosphorus, 4 times more Potassium, 10 times more Selenium and 27.6 times more Zinc than Boiled Turnips.
• While 1 lb of Boiled and Drained Turnips contains 38.8 times more Water than Dry Roasted Almonds.
• 1 pound of Boiled Turnips lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 27.2 times more Energy, 656.8 times more Fat, 511.5 times more Saturated Fat, 1438.3 times more Omega 6, 4.2 times more Carbohydrate, 1.6 times more Sugars, 5.5 times more Fiber and 29.5 times more Protein than Boiled Turnips.
• While 1 lb of Boiled and Drained Turnips contains 3.2 times more Omega 3 than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Turnips provide inadequate amounts of Energy, Omega 6 and Protein