Comparing Nutrients in 1 pound Cooked Frozen Turnip Greens VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Frozen Turnip Greens	Almond paste	Recommended Dietary Allowance
Energy	4.54% 132kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	167% 217g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	227% 164g	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	40.6% 15.4g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	27% 15g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Almond paste	Recommended Dietary Allowance
Vitamin A	271% 2440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	12.6% 0.16mg	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	44.2% 177μg	82.8% 331μg	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	110% 99mg	0.5% 0.45mg	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	80.4% 12mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1961% 2354μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Almond paste	Recommended Dietary Allowance
Calcium	69% 689mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	229% 2.06mg	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	110% 8.8mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	169% 3.9mg	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	22% 154mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 410g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnip Greens VS Almond paste per 1 lb

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

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

• 1 pound of Cooked Frozen Turnip Greens has more Vitamin A, 1.9 times more Vitamin B6, 218 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 1.5 times more Vitamin B1, 5.6 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Turnip Greens as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Turnip Greens has 1.2 times more Iron and 6.4 times more Water than Almond paste.
• While 1 lb of Almond paste contains 3 times more Copper, 5 times more Magnesium, 1.8 times more Manganese, 7.6 times more Phosphorus, 1.4 times more Potassium, 3.5 times more Selenium and 3.6 times more Zinc than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Almond paste contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 15.8 times more Energy, 66 times more Fat, 26.6 times more Saturated Fat, 1.7 times more Omega 3, 109.3 times more Omega 6, 9.6 times more Carbohydrate, 48.3 times more Sugars, 1.4 times more Fiber and 2.7 times more Protein than Boiled and Drained Frozen Turnip Greens.
• 1 pound of Cooked Frozen Turnip Greens provide inadequate amounts of Energy and Omega 6