Comparing Nutrients in 300 calories Almonds VS Canned Turnip Greens

Weight per 300 calories

• Almonds: 51.8g
• Canned Turnip Greens: 1579g

Almonds have 30.5 times more energy per 100g than Canned Turnip Greens. It has very high energy density when compared to other foods. Canned Turnip Greens no Salt having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Canned Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Almonds	Canned Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	34% 44.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	9.15% 6.63g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	54% 20.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	523% 4705μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	35.5% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	363% 1453μg	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	272% 245mg	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	88.5% 13.3mg	155% 23.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3776% 4532μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	14% 139mg	186% 1863mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	146% 1.3mg	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	24% 1.92mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	181% 4.15mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	65.5% 2226mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	40.4% 1495g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Canned Turnip Greens:

• Canned Turnip Greens no Salt contain more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 13.8 times more Vitamin B5, 8.9 times more Vitamin B6, 63.7 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Canned Turnip Greens:

• Canned Turnip Greens no Salt contain 13.4 times more Calcium, 2.5 times more Copper, 12.4 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Potassium, 5.2 times more Selenium, 883.7 times more Sodium, 2.2 times more Zinc and 654.3 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 5.5 times more Fat, 1.8 times more Saturated Fat and 11.2 times more Omega 6 than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 853.3 times more Omega 3, 4 times more Carbohydrate, 2.9 times more Sugars, 3.2 times more Fiber and 2 times more Protein than Almonds.
• Both Almonds and Canned Turnip Greens no Salt have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Canned Turnip Greens no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.