Comparing Nutrients in 300 calories Almonds VS Frozen Turnip Greens

Weight per 300 calories

• Almonds: 51.8g
• Frozen Turnip Greens: 1364g

Almonds have 26.3 times more energy per 100g than Frozen Turnip Greens. It has very high energy density when compared to other foods. Frozen Turnip Greens, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Almonds	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	3.05% 0.52g	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	38.5% 50g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	89.7% 34g	38g per day for Men 19-50 years
Protein	19.6% 11g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	468% 4214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	105% 1.36mg	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	252% 1009μg	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	406% 365mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	14% 139mg	161% 1609mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	86.4% 0.78mg	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	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	219% 5.03mg	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	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	34.2% 1267g	3700g per day for Men 19-50 years

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

• Frozen Turnip Greens, Unprepared contain more Vitamin A, 5.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 7.8 times more Vitamin B5, 19.2 times more Vitamin B6, 44.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Turnip Greens, Unprepared contain 11.5 times more Calcium, 1.5 times more Copper, 10.7 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 6.6 times more Potassium, 5.8 times more Selenium, 315.8 times more Sodium, 1.4 times more Zinc and 554.6 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 6.1 times more Fat, 2 times more Saturated Fat and 12.3 times more Omega 6 than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 763.2 times more Omega 3, 4.5 times more Carbohydrate, 5.3 times more Fiber and 3.1 times more Protein than Almonds.
• Both Almonds and Frozen Turnip Greens, Unprepared have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.