Comparing Nutrients in 300 calories Blanched Almonds VS Canned Turnip Greens

Weight per 300 calories

• Blanched Almonds: 50.8g
• Canned Turnip Greens: 1579g

Blanched Almonds have 31.1 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.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Blanched Almonds	Canned Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	34% 44.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	54% 20.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	35.5% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	48.6% 0.63mg	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	6.23% 25μg	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	80.5% 12mg	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

	Blanched Almonds	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	12% 120mg	186% 1863mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	181% 4.15mg	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	35% 245mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	65.5% 2226mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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

Blanched Almonds VS Canned Turnip Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Turnip Greens?

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

• 300 kcal of Canned Turnip Greens no Salt contain more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, 21.2 times more Vitamin B5, 10.8 times more Vitamin B6, 58.3 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and more Vitamin K than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Canned Turnip Greens no Salt contain 15.5 times more Calcium, 2.5 times more Copper, 14.3 times more Iron, 2.3 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus, 6.6 times more Potassium, 6.8 times more Selenium, 47.4 times more Sodium, 2.4 times more Zinc and 652 times more Water than Blanched Almonds.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 5.6 times more Fat, 1.8 times more Saturated Fat and 11.1 times more Omega 6 than Canned Turnip Greens.
• While 300 kcal of Canned Turnip Greens no Salt contain 652.1 times more Omega 3, 4.7 times more Carbohydrate, 2.8 times more Sugars, 4.1 times more Fiber and 2 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Canned Turnip Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Canned Turnip Greens provide inadequate amounts of Omega 6