Comparing Nutrients in 100 calories Boiled Beet Greens VS Baked White Potatoes

Weight per 100 calories

• Boiled Beet Greens: 370g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 3.4 times more energy per unit of mass than Boiled and Drained Beet Greens, which is average 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 Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Beet Greens	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.31% 0.053g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	28.3% 10.7g	6% 2.3g	38g per day for Men 19-50 years
Protein	17% 9.5g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	158% 1419μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	17.6% 0.23mg	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	10.3% 41.3μg	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	15.2% 13.7mg	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	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1494% 1793μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Baked White Potatoes	Recommended Dietary Allowance
Calcium	42.2% 422mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	15.3% 0.14mg	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	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	82.8% 1.9mg	8.93% 0.21mg	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	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	99% 3367mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	8.92% 330g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Beet Greens vs Baked White Potatoes:

• Boiled and Drained Beet Greens have 1305 times more Vitamin A, 8.3 times more Vitamin B1, 22.9 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 6.7 times more Vitamin C, 154.2 times more Vitamin E and 610.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Boiled and Drained Beet Greens and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Beet Greens vs Baked White Potatoes:

• Boiled and Drained Beet Greens have 38.8 times more Calcium, 6.7 times more Copper, 10.1 times more Iron, 8.6 times more Magnesium, 9.3 times more Manganese, 1.9 times more Phosphorus, 5.7 times more Potassium, 6.1 times more Selenium, 117.3 times more Sodium, 4.9 times more Zinc and 4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Beet Greens have 1.4 times more Omega 3, 4.5 times more Omega 6, 1.3 times more Sugars, 4.7 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Boiled and Drained Beet Greens and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Beet Greens as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.