Comparing Nutrients in 7 ounces Blanched Almonds VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Blanched Almonds	Turnip Greens	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	11% 14g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	2.2% 1.6g	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	0% 0g	0.79% 0.58g	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	% 0.06g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	76% 42.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	40% 0.52mg	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	24.3% 97μg	96% 385μg	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	132% 119mg	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	314% 47mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Turnip Greens	Recommended Dietary Allowance
Calcium	47% 468mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	77% 0.69mg	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	81.4% 6.5mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	40.2% 0.92mg	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	136% 955mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Turnip Greens:

• Blanched Almonds have 2.7 times more Vitamin B1, 7.1 times more Vitamin B2, 5.8 times more Vitamin B3 and 8.3 times more Vitamin E than Raw Turnip Greens.
• While Raw Turnip Greens contain more Vitamin A, 2.3 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Turnip Greens have similar amounts of Vitamin B5 per 7 oz.
• Both Blanched Almonds as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Turnip Greens:

• Blanched Almonds have 1.2 times more Calcium, 2.9 times more Copper, 3 times more Iron, 8.6 times more Magnesium, 3.9 times more Manganese, 11.5 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Selenium and 15.6 times more Zinc than Raw Turnip Greens.
• While Raw Turnip Greens contain 2.1 times more Sodium and 19.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 18.4 times more Energy, 175.1 times more Fat, 56.5 times more Saturated Fat, 343.5 times more Omega 6, 2.6 times more Carbohydrate, 5.7 times more Sugars, 3.1 times more Fiber and 14.3 times more Protein than Raw Turnip Greens.
• While Raw Turnip Greens contain 21 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Turnip Greens have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.