Comparing Nutrients in 100 calories Boiled Beet Greens VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Boiled Beet Greens: 370g
• Cooked Chopped Frozen Broccoli: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Beet Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.44% 0.43g	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	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.27% 0.046g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	7.24% 5.25g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	17% 9.5g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	158% 1419μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	35.7% 0.46mg	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	50% 200μg	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	159% 143mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1494% 1793μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	42.2% 422mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	13.5% 0.12mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	82.8% 1.9mg	34.6% 0.8mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	99% 3367mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	8.92% 330g	8.76% 324g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens have 7.8 times more Vitamin A, 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 1.2 times more Vitamin B5, 1.4 times more Vitamin E and 5.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Beet Greens have 3.6 times more Calcium, 7.7 times more Copper, 3.2 times more Iron, 5.4 times more Magnesium, 2.4 times more Manganese, 6.6 times more Potassium, 1.3 times more Selenium, 22.7 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Beet Greens and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Beet Greens have 5.2 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6.8 times more Omega 3 and 2.4 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.