Comparing Nutrients in 14 ounces Boiled Beet Greens with Salt VS Boiled Beets with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	3.7% 107kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	43.6% 31.6g	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	30.3% 11.5g	21% 7.94g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	169% 1520μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	20.5% 0.27mg	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	14% 55.6μg	79.4% 318μg	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	110% 99mg	16% 14.3mg	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	48% 7.2mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1601% 1921μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	45.2% 452mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	32.6% 0.29mg	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	94% 7.54mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	56.3% 1.3mg	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	23.2% 163mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	106% 3608mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	75.4% 1131mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.34% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Beet Greens with Salt vs Boiled Beets with Salt:

• Boiled and Drained Beet Greens with Salt have 191.5 times more Vitamin A, 4.3 times more Vitamin B1, 7.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 6.9 times more Vitamin C, 45.3 times more Vitamin E and 2420 times more Vitamin K than Boiled and Drained Beets with Salt.
• While Boiled and Drained Beets with Salt contain 5.7 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Beet Greens with Salt vs Boiled Beets with Salt:

• Boiled and Drained Beet Greens with Salt have 7.1 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 3 times more Potassium, 1.3 times more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Beets with Salt.
• Both Boiled and Drained Beet Greens with Salt and Boiled and Drained Beets with Salt have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Beet Greens with Salt have 1.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Beets with Salt.
• While Boiled and Drained Beets with Salt contain 1.6 times more Energy, 1.8 times more Carbohydrate and 13.3 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.