Comparing Nutrients in 14 ounces Beet Greens VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	2.74% 2g	3.3% 2.4g	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	38.6% 14.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	139% 1254μg	169% 1520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	40.3% 0.52mg	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	15% 59.5μg	14% 55.6μg	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	132% 119mg	110% 99mg	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	39.7% 5.95mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	1601% 1921μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	46.4% 464mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	111% 1mg	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	128% 10.2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	88.7% 2.04mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	106% 3608mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.56% 354g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 1.2 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Beet Greens have 1.4 times more Iron than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Copper, 1.3 times more Manganese and 1.3 times more Zinc than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Beet Greens have 1.3 times more Fiber than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Carbohydrate than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Protein per 14 oz.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.