Comparing Nutrients in 500 calories Cooked Frozen Turnip Greens VS Almond paste

Weight per 500 calories

• Cooked Frozen Turnip Greens: 1724g
• Almond paste: 109g

Almond paste has 15.8 times more energy per unit of mass than Boiled and Drained Frozen Turnip Greens, which is very high in comparison to other foods. Cooked Frozen Turnip Greens having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Frozen Turnip Greens	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	40% 52g	130g per day for Men 19-50 years
Sugars	18% 13g	54.6% 39.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	154% 58.6g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	103% 57.8g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Almond paste	Recommended Dietary Allowance
Vitamin A	1031% 9276μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.6% 0.93mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	3.02% 0.039mg	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	168% 672μg	20% 79.7μg	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	418% 376mg	0.12% 0.11mg	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	306% 46mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7455% 8947μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Almond paste	Recommended Dietary Allowance
Calcium	262% 2621mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	55% 0.5mg	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	418% 33.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	40.6% 0.93mg	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	83.7% 586mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	114% 3862mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	17.2% 259mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.07mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	42% 1559g	0.42% 15.4g	3700g per day for Men 19-50 years

Cooked Frozen Turnip Greens VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Turnip Greens or Almond paste?

Lets compare vitamin content per 500 calories of Cooked Frozen Turnip Greens vs Almond paste:

• 500 calories of Cooked Frozen Turnip Greens have more Vitamin A, 10.4 times more Vitamin B1, 2.8 times more Vitamin B2, 5.2 times more Vitamin B3, 9.6 times more Vitamin B5, 29.4 times more Vitamin B6, 8.4 times more Vitamin B9, 3442.9 times more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Almond paste.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Turnip Greens as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Turnip Greens vs Almond paste:

• 500 calories of Cooked Frozen Turnip Greens have 14 times more Calcium, 5.2 times more Copper, 19.1 times more Iron, 3.2 times more Magnesium, 8.8 times more Manganese, 2.1 times more Phosphorus, 11.3 times more Potassium, 4.5 times more Selenium, 26.3 times more Sodium, 4.4 times more Zinc and 101.4 times more Water than Almond paste.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Turnip Greens have 9.4 times more Omega 3, 1.6 times more Carbohydrate, 11.2 times more Fiber and 5.9 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 4.2 times more Fat, 6.9 times more Omega 6 and 3.1 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• Both Cooked Frozen Turnip Greens and Almond paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Turnip Greens provide inadequate amounts of Omega 6