Comparing Nutrients in 14 ounces Boiled Beet Greens VS Young Broadbeans

Macros Ratio

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

Macro Nutrients

	Boiled Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Energy	3.7% 107kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	2.8% 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	35.7% 46.4g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	169% 1520μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	11.6% 0.15mg	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	95% 381μg	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	146% 131mg	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	Young Broadbeans	Recommended Dietary Allowance
Calcium	45.2% 452mg	8.73% 87.3mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	55.2% 1.27mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	106% 3608mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.7% 321g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens have 21.3 times more Vitamin A, 2.6 times more Vitamin B2, 3.8 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.5 times more Vitamin B1, 3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Beet Greens vs Young Broadbeans:

• Boiled and Drained Beet Greens have 5.2 times more Calcium, 3.4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 3.6 times more Potassium and 4.8 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 2.3 times more Phosphorus and 1.3 times more Selenium than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Young Broadbeans have similar amounts of Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Broadbeans contain 2.7 times more Energy, 31.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.