Comparing Nutrients in 7 ounces Cooked Frozen Turnips VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Turnips	Almonds	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	65.3% 25g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	22% 87.3μg	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	8.6% 7.74mg	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	0.26% 0.04mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	227% 2.05mg	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	24.3% 1.94mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5.02% 186g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Turnips vs Almonds:

• Boiled and Drained Frozen Turnips have more Vitamin C than Almonds.
• While Almonds contain 5.9 times more Vitamin B1, 40.6 times more Vitamin B2, 6.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 1281.5 times more Vitamin E than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Turnips vs Almonds:

• Boiled and Drained Frozen Turnips have 36 times more Sodium and 21.2 times more Water than Almonds.
• While Almonds contain 8.4 times more Calcium, 16.4 times more Copper, 3.8 times more Iron, 19.3 times more Magnesium, 21.8 times more Manganese, 18.5 times more Phosphorus, 4 times more Potassium, 6.8 times more Selenium and 15.6 times more Zinc than Boiled and Drained Frozen Turnips.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Turnips have 31.3 times more Omega 3 than Almonds.
• While Almonds contain 25.2 times more Energy, 208 times more Fat, 152.1 times more Saturated Fat, 440.1 times more Omega 6, 5 times more Carbohydrate, 1.9 times more Sugars, 6.3 times more Fiber and 13.8 times more Protein than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.