Comparing Nutrients in 100 calories Roasted Almonds VS Boiled Turnip Greens

Weight per 100 calories

• Roasted Almonds: 16.7g
• Boiled Turnip Greens: 500g

Roasted Almonds have 29.9 times more energy per 100g than Boiled Turnip Greens. It has very high energy density when compared to other foods. Boiled and Drained Turnip Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Roasted Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	2.7% 3.5g	16.8% 22g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	46% 17.5g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1905μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	69.2% 0.9mg	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	2.3% 9.2μg	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	26.6% 4mg	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

	Roasted Almonds	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	4.5% 45mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	20.4% 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	7.8% 0.62mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	73.3% 1.7mg	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	11.3% 78.8mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	30% 1015mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	9.67% 145mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	12.6% 466g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Turnip Greens Nutrients Per 100 Kcal

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

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

• 100 kcal of Boiled and Drained Turnip Greens contain more Vitamin A, 17.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 25.5 times more Vitamin B5, 39.6 times more Vitamin B6, 64.1 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Boiled and Drained Turnip Greens contain 15.3 times more Calcium, 6.9 times more Copper, 6.4 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 8.5 times more Potassium, 13.5 times more Selenium, 289 times more Sodium, 1.3 times more Zinc and 1156.3 times more Water than Dry Roasted Almonds.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 7.6 times more Fat, 2.6 times more Saturated Fat and 15.5 times more Omega 6 than Boiled Turnip Greens.
• While 100 kcal of Boiled and Drained Turnip Greens contain 191.4 times more Omega 3, 6.2 times more Carbohydrate, 3.3 times more Sugars, 9.6 times more Fiber and 1.6 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Turnip Greens offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 100 calories of Boiled Turnip Greens provide inadequate amounts of Omega 6