Comparing Nutrients in 5 ounces Cooked Frozen Turnip Greens VS Almonds

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Turnip Greens	Almonds	Recommended Dietary Allowance
Energy	1.4% 41kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.43% 7.06g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	8.48% 4.75g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Almonds	Recommended Dietary Allowance
Vitamin A	84.7% 763μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.15% 0.66mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.3μg	15.6% 62.4μg	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	34.3% 31mg	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	25% 3.77mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	613% 736μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Almonds	Recommended Dietary Allowance
Calcium	21.5% 215mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	162% 1.46mg	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	34.4% 2.75mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.9% 48mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.46% 128g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Turnip Greens vs Almonds:

• Boiled and Drained Frozen Turnip Greens have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B1, 15.4 times more Vitamin B2, 7.7 times more Vitamin B3, 6.8 times more Vitamin B5, 2 times more Vitamin B6 and 9.6 times more Vitamin E than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained Frozen Turnip Greens as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Turnip Greens vs Almonds:

• Boiled and Drained Frozen Turnip Greens have 15 times more Sodium and 20.5 times more Water than Almonds.
• While Almonds contain 1.8 times more Calcium, 6.9 times more Copper, 1.9 times more Iron, 10.4 times more Magnesium, 4.6 times more Manganese, 14.1 times more Phosphorus, 3.3 times more Potassium, 3.4 times more Selenium and 7.6 times more Zinc than Boiled and Drained Frozen Turnip Greens.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Turnip Greens have 39.7 times more Omega 3 than Almonds.
• While Almonds contain 20 times more Energy, 118.9 times more Fat, 38.4 times more Saturated Fat, 241.6 times more Omega 6, 4.3 times more Carbohydrate, 5.8 times more Sugars, 3.7 times more Fiber and 6.3 times more Protein than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.