Comparing Nutrients in 100 calories Beet Greens VS Boiled Young Broadbeans

Weight per 100 calories

• Beet Greens: 455g
• Boiled Young Broadbeans: 161g

Boiled and Drained Young Broadbeans have 2.8 times more energy per unit of mass than Raw Beet Greens, which is low in comparison to other foods. Beet Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	NA	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	44.3% 17g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	18% 10g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	160% 1436μg	2.5% 22.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	3.6% 0.047mg	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	17% 68μg	23.4% 94μg	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	152% 136mg	35.5% 32mg	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	45.5% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1515% 1818μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	53% 532mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	10.8% 0.097mg	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	146% 11.7mg	30.2% 2.4mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	18.3% 0.42mg	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	26.6% 186mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	102% 3464mg	9.16% 311mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	68.5% 1027mg	4.4% 66mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	11% 414g	3.65% 135g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 63.6 times more Vitamin A, 2.2 times more Vitamin B1, 6.9 times more Vitamin B2, 10.7 times more Vitamin B5, 10.3 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.4 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Beet Greens vs Boiled Young Broadbeans:

• Raw Beet Greens have 18.3 times more Calcium, 9 times more Copper, 4.8 times more Iron, 6.4 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 11.1 times more Potassium, 2.5 times more Selenium, 15.5 times more Sodium, 2.3 times more Zinc and 3.1 times more Water than Boiled and Drained Young Broadbeans.

Comparison of macro-nutrients per 100 calories:

• Raw Beet Greens have 1.2 times more Carbohydrate, 2.9 times more Fiber and 1.3 times more Protein than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 16.1 times more Omega 3 than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.