Comparing Nutrients in 14 ounces Boiled Beet Greens with Salt VS Boiled Young Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Boiled Young Broadbeans with Salt	30%	7%	63%

Macro Nutrients

	Boiled Beet Greens with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Energy	3.7% 107kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	2.82% 0.48g	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	31% 40g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	30.3% 11.5g	NA	38g per day for Men 19-50 years
Protein	18.2% 10.2g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	169% 1520μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	8.85% 0.12mg	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	57.5% 230μg	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	87.3% 78.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1601% 1921μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Calcium	45.2% 452mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	26.5% 0.24mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	45% 1.04mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	106% 3608mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.98% 332g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens with Salt have 27.4 times more Vitamin A, 3.2 times more Vitamin B2, 5 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Young Broadbeans with Salt.
• While Boiled and Drained Young Broadbeans with Salt contain 2.4 times more Vitamin B3 and 4.1 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt and Boiled and Drained Young Broadbeans with Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Young Broadbeans 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 Young Broadbeans with Salt:

• Boiled and Drained Beet Greens with Salt have 6.3 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 4.7 times more Potassium and 1.7 times more Sodium than Boiled and Drained Young Broadbeans with Salt.
• While Boiled and Drained Young Broadbeans with Salt contain 1.8 times more Phosphorus than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt and Boiled and Drained Young Broadbeans with Salt have similar amounts of Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Broadbeans with Salt contain 2.3 times more Energy, 30.3 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.