Comparing Nutrients in 100 calories Boiled Beet Greens VS Boiled Broccoli

Weight per 100 calories

• Boiled Beet Greens: 370g
• Boiled Broccoli: 286g

Boiled and Drained Broccoli has 1.3 times more energy per unit of mass than Boiled and Drained Beet Greens, which is low in comparison to other foods. Boiled Beet Greens having very low energy density.

Which food has more nutrients per 100 calories - Boiled Beet Greens or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.86% 0.15g	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	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	25% 9.43g	38g per day for Men 19-50 years
Protein	17% 9.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	158% 1419μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	44% 0.57mg	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	77% 309μg	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	206% 185mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1494% 1793μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Calcium	42.2% 422mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	82.8% 1.9mg	24% 0.55mg	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	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	99% 3367mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	8.92% 330g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Beet Greens vs Boiled Broccoli:

• Boiled and Drained Beet Greens have 6.4 times more Vitamin A, 2.4 times more Vitamin B1, 3 times more Vitamin B2, 1.6 times more Vitamin E and 4.4 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin B5, 6 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Beet Greens vs Boiled Broccoli:

• Boiled and Drained Beet Greens have 3.7 times more Calcium, 5.3 times more Copper, 3.7 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 4 times more Potassium, 7.6 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Phosphorus and 1.4 times more Selenium than Boiled and Drained Beet Greens.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Beet Greens have 1.7 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fat, 15.3 times more Omega 3 and 1.8 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.