Comparing Nutrients in 14 ounces Beet Greens VS Young Broadbeans

Macros Ratio

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

Macro Nutrients

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Energy	3% 87.3kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.2% 17g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	38.6% 14.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	139% 1254μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	15% 59.5μg	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	132% 119mg	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	39.7% 5.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Calcium	46.4% 464mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	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	128% 10.2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	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	89% 3024mg	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	59.8% 897mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.76% 361g	8.7% 321g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 17.6 times more Vitamin A, 2 times more Vitamin B2, 2.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.7 times more Vitamin B1, 3.8 times more Vitamin B3 and 6.4 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Vitamin C per 14 oz.
• Both Raw 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 Beet Greens vs Young Broadbeans:

• Raw Beet Greens have 5.3 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 3 times more Potassium and 4.5 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 2.3 times more Phosphorus, 1.3 times more Selenium and 1.5 times more Zinc than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Young Broadbeans contain 3.3 times more Energy, 47.3 times more Omega 3, 2.7 times more Carbohydrate and 2.5 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Fiber per 14 oz.
• Both Raw Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.