Comparing Nutrients in 1 pound Turnips VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Turnips	Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	75% 98g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	149% 56.7g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Turnips	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	50% 200μg	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	106% 95mg	0% 0mg	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	0.91% 0.14mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Almonds	Recommended Dietary Allowance
Calcium	13.6% 136mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	520% 4.68mg	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	17% 1.36mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 122mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.3% 417g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Turnips have more Vitamin C than Almonds.
• While Almonds contain 5.1 times more Vitamin B1, 37.9 times more Vitamin B2, 9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 854.3 times more Vitamin E than Raw Turnips.
• Both Raw Turnips as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Turnips vs Almonds:

• Raw Turnips have 67 times more Sodium and 20.8 times more Water than Almonds.
• While Almonds contain 9 times more Calcium, 12.1 times more Copper, 12.4 times more Iron, 24.5 times more Magnesium, 16.3 times more Manganese, 17.8 times more Phosphorus, 3.8 times more Potassium, 5.9 times more Selenium and 11.6 times more Zinc than Raw Turnips.

Comparison of macro-nutrients per 1 pound:

• Raw Turnips have 13.3 times more Omega 3 than Almonds.
• While Almonds contain 20.7 times more Energy, 499.3 times more Fat, 345.6 times more Saturated Fat, 1027 times more Omega 6, 3.4 times more Carbohydrate, 6.9 times more Fiber and 23.5 times more Protein than Raw Turnips.
• Both Raw Turnips and Almonds have similar amounts of Sugars per 1 lb.
• Both Raw Turnips as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.