Comparing Nutrients in 100 calories Boiled Beet Greens with Salt VS Boiled Beets with Salt

Weight per 100 calories

• Boiled Beet Greens with Salt: 370g
• Boiled Beets with Salt: 227g

Boiled and Drained Beets with Salt have 1.6 times more energy per unit of mass than Boiled and Drained Beet Greens with Salt, which is low in comparison to other foods. Boiled Beet Greens with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Beet Greens with Salt or Boiled Beets with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	25% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.3% 10.7g	12% 4.55g	38g per day for Men 19-50 years
Protein	17% 9.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	158% 1419μg	0.51% 4.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	11.7% 0.15mg	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	13% 52μg	45.5% 182μg	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	102% 92mg	9.1% 8.2mg	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	44.7% 6.7mg	0.61% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1494% 1793μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	42.2% 422mg	3.64% 36.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	18.7% 0.17mg	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	88% 7.04mg	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	12.4% 52.3mg	420mg per day for Men 19-50 years
Manganese	82.8% 1.9mg	32.2% 0.74mg	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	21.7% 152mg	12.3% 86.4mg	700mg per day for Men 19-50 years
Potassium	99% 3367mg	20.4% 693mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	118% 1767mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	7.23% 0.8mg	11mg per day for Men 19-50 years
Water	8.92% 330g	5.35% 198g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Beet Greens with Salt vs Boiled Beets with Salt:

• Boiled and Drained Beet Greens with Salt have 312.1 times more Vitamin A, 7.1 times more Vitamin B1, 11.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6, 11.3 times more Vitamin C, 73.7 times more Vitamin E and 3943.7 times more Vitamin K than Boiled and Drained Beets with Salt.
• While Boiled and Drained Beets with Salt contain 3.5 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Beet Greens with Salt vs Boiled Beets with Salt:

• Boiled and Drained Beet Greens with Salt have 11.6 times more Calcium, 5.5 times more Copper, 3.9 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus, 4.9 times more Potassium, 2.1 times more Selenium, 2.7 times more Sodium, 2.3 times more Zinc and 1.7 times more Water than Boiled and Drained Beets with Salt.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Beet Greens with Salt have 2 times more Omega 3, 1.8 times more Omega 6, 2.4 times more Fiber and 2.5 times more Protein than Boiled and Drained Beets with Salt.
• While Boiled and Drained Beets with Salt contain 8.1 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt and Boiled and Drained Beets with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.