Comparing Nutrients in 5 ounces Roasted Almonds VS Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Roasted Almonds	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.07% 0.1mg	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	19.5% 78μg	14.5% 58μg	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	40.6% 36.6mg	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	226% 34mg	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

	Roasted Almonds	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	38% 380mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	8.03% 0.072mg	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	66% 5.3mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	13.6% 0.31mg	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	95% 668mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Frozen Turnip Greens And Turnips:

• Dry Roasted Almonds have 1.8 times more Vitamin B1, 13.6 times more Vitamin B2, 9.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Turnip Greens And Turnips, Unprepared.
• While Frozen Turnip Greens And Turnips, Unprepared contain more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Frozen Turnip Greens And Turnips:

• Dry Roasted Almonds have 2.4 times more Calcium, 21.5 times more Copper, 2.3 times more Iron, 15.5 times more Magnesium, 10.1 times more Manganese, 19.6 times more Phosphorus, 8.7 times more Potassium, 2.2 times more Selenium and 20.7 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• While Frozen Turnip Greens And Turnips, Unprepared contain 6 times more Sodium and 38.6 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 28.5 times more Energy, 276.5 times more Fat, 127.9 times more Saturated Fat, 562.8 times more Omega 6, 6.2 times more Carbohydrate, 4.5 times more Fiber and 8.5 times more Protein than Frozen Turnip Greens And Turnips, Unprepared.
• While Frozen Turnip Greens And Turnips, Unprepared contain 6.5 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.