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

Weight per 100 calories

• Boiled Beet Greens: 370g
• Frozen Chopped Broccoli: 385g

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 Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.7% 0.12g	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% 18.4g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.3% 10.7g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	158% 1419μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1494% 1793μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	42.2% 422mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	16.2% 0.15mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	82.8% 1.9mg	49% 1.13mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	99% 3367mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	8.92% 330g	9.5% 352g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens have 7.1 times more Vitamin A, 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin E and 5.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Beet Greens have 2 times more Calcium, 6.4 times more Copper, 2.3 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 4.1 times more Potassium and 9.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Phosphorus and 3.2 times more Selenium than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Beet Greens have 2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Fat, 18.2 times more Omega 3 and 2.3 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.