Comparing Nutrients in 500 calories Boiled Turnip Greens VS Roasted Almonds

Weight per 500 calories

• Boiled Turnip Greens: 2500g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 29.9 times more energy per unit of mass than Boiled and Drained Turnip Greens, which is very high in comparison to other foods. Boiled Turnip Greens having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Turnip Greens or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Turnip Greens	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	230% 87.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	51% 28.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1058% 9525μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	346% 4.5mg	8.75% 0.11mg	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	738% 2950μg	11.5% 46μg	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	761% 685mg	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	313% 47mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7658% 9190μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Roasted Almonds	Recommended Dietary Allowance
Calcium	343% 3425mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	102% 0.92mg	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	250% 20mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	366% 8.43mg	81% 1.87mg	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	104% 725mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	149% 5075mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	48.3% 725mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	63% 2330g	0.054% 2g	3700g per day for Men 19-50 years

Boiled Turnip Greens VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Turnip Greens or Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Turnip Greens vs Roasted Almonds:

• 500 calories of Boiled Turnip Greens have more Vitamin A, 17.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 25.5 times more Vitamin B5, 39.6 times more Vitamin B6, 64.1 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Turnip Greens as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Roasted Almonds:

• 500 calories of Boiled Turnip Greens have 15.3 times more Calcium, 6.9 times more Copper, 6.4 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Potassium, 13.5 times more Selenium, 289 times more Sodium, 1.3 times more Zinc and 1156.3 times more Water than Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Turnip Greens have 191.4 times more Omega 3, 6.2 times more Carbohydrate, 3.3 times more Sugars, 9.6 times more Fiber and 1.6 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 7.6 times more Fat, 2.6 times more Saturated Fat and 15.5 times more Omega 6 than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Turnip Greens provide inadequate amounts of Omega 6
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3