Comparing Nutrients in 100 calories Almonds VS Boiled Turnip Greens with Salt

Weight per 100 calories

• Almonds: 17.3g
• Boiled Turnip Greens with Salt: 500g

Almonds have 29 times more energy per 100g than Boiled Turnip Greens with Salt. It has very high energy density when compared to other foods. Boiled and Drained Turnip Greens with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Almonds or Boiled Turnip Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Turnip Greens with Salt	19%	9%	72%

Macro Nutrients

	Almonds	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	16.8% 22g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.66% 2.65g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	46% 17.5g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1905μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	148% 590μg	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	152% 137mg	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	29.5% 4.43mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1532% 1838μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	141% 1.27mg	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	8% 0.64mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	73.3% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	30% 1015mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	12.6% 466g	3700g per day for Men 19-50 years

Almonds VS Boiled Turnip Greens With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Almonds or Boiled Turnip Greens with Salt?

Lets compare vitamin content per 100 calories of Almonds vs Boiled Turnip Greens with Salt:

• 100 kcal of Boiled and Drained Turnip Greens with Salt contain more Vitamin A, 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 16.8 times more Vitamin B5, 38 times more Vitamin B6, 77.6 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Almonds.
• 100 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Almonds as well as Boiled and Drained Turnip Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Almonds vs Boiled Turnip Greens with Salt:

• 100 kcal of Boiled and Drained Turnip Greens with Salt contain 14.7 times more Calcium, 7.1 times more Copper, 6.2 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus, 8 times more Potassium, 6.4 times more Selenium, 7671.8 times more Sodium, 1.3 times more Zinc and 611.8 times more Water than Almonds.
• 100 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Almonds have 7.5 times more Fat, 2.5 times more Saturated Fat and 15.2 times more Omega 6 than Boiled Turnip Greens with Salt.
• While 100 kcal of Boiled and Drained Turnip Greens with Salt contain 617.6 times more Omega 3, 5.9 times more Carbohydrate, 3.5 times more Sugars, 8.1 times more Fiber and 1.6 times more Protein than Almonds.
• Both Almonds and Boiled Turnip Greens with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Almonds provide inadequate amounts of Omega 3
• 100 calories of Boiled Turnip Greens with Salt provide inadequate amounts of Omega 6