Comparing Nutrients in 1 pound Turnip Greens VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Turnip Greens	16%	7%	77%
Almond paste	8%	52%	40%

Macro Nutrients

	Turnip Greens	Almond paste	Recommended Dietary Allowance
Energy	5% 145kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	25% 32.3g	167% 217g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	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	1.8% 1.3g	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	% 2.36g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Almond paste	Recommended Dietary Allowance
Vitamin A	292% 2626μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	220% 880μg	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	302% 272mg	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	86.5% 13mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	949% 1139μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Almond paste	Recommended Dietary Allowance
Calcium	86% 862mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	62.4% 5mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	27.2% 191mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	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	12% 181mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 407g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnip Greens VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Turnip Greens vs Almond paste:

• 1 pound of Turnip Greens has more Vitamin A, 3.4 times more Vitamin B5, 7.3 times more Vitamin B6, 2.7 times more Vitamin B9, 600 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 4.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 4.7 times more Vitamin E than Raw Turnip Greens.
• Both Turnip Greens and Almond paste provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw 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 Turnip Greens vs Almond paste:

• 1 pound of Turnip Greens has 4.4 times more Sodium and 6.4 times more Water than Almond paste.
• While 1 lb of Almond paste contains 1.3 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 6.1 times more Phosphorus, 3.5 times more Selenium and 7.8 times more Zinc than Raw Turnip Greens.
• Both Turnip Greens and Almond paste contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 14.3 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, 6.7 times more Carbohydrate, 44.8 times more Sugars, 1.5 times more Fiber and 6 times more Protein than Raw Turnip Greens.
• 1 pound of Turnip Greens provide inadequate amounts of Energy and Omega 6