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Comparing Nutrients in 100 calories Boiled Beet GreensVS Broccoli

Weight per 100 calories

Boiled Beet Greens
370g
Broccoli
294g

Raw 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 Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Beet Greens
30%
5%
65%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.76%0.74g
Fat
1.12%1.1g
0.74 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g
Saturated Fat
1.05%0.34g
0.11 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.022g
Omega 3
11.6%0.19g
0.022 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g
Omega 6
0.85%0.14g
0.24 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.6%20.2g
Carbohydrate
15%19.5g
20.2 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
3.07%2.22g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.22 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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]
NA gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.3%10.7g
Fiber
20%7.65g
10.7 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.5g
Protein
15%8.3g
9.5 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

158%1419μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
1419 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36%0.43mg
Vitamin B1
17.4%0.21mg
Thiamine
0.43 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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82.3%1.07mg
Vitamin B2
26.5%0.34mg
Riboflavin
1.07 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.6%1.85mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
1.85 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.4%1.2mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
1.2 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.6%0.49mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.49 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%52μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
52 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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102%92mg
Vitamin C
292%262mg
Ascorbic acid
92 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44.7%6.7mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
6.7 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1494%1793μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
1793 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

42.2%422mg
Calcium
14%138mg
422 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.93mg
Copper
16%0.14mg
0.93 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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88%7.04mg
Iron
27%2.15mg
7.04 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60%252mg
Magnesium
14.7%61.8mg
252 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82.8%1.9mg
Manganese
27%0.62mg
1.9 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.7%152mg
Phosphorus
27.7%194mg
152 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
99%3367mg
Potassium
27.3%929mg
3367 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.06%3.33μg
Selenium
13.4%7.35μg
3.33 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
59.5%893mg
Sodium
6.47%97mg
893 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.85mg
Zinc
11%1.2mg
1.85 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.92%330g
Water
7.1%263g
330 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Beet Greens vs Broccoli:
Comparing minerals per 100 calories for Boiled Beet Greens vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: