Comparing Nutrients in 14 ounces Beet Greens VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.74% 2g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	139% 1254μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	39.7% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	46.4% 464mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Beet Greens vs Frozen Chopped Broccoli:

• Raw Beet Greens have 6.1 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin E and 4.9 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Beet Greens vs Frozen Chopped Broccoli:

• Raw Beet Greens have 2.1 times more Calcium, 5 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 3.6 times more Potassium and 9.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium and 1.3 times more Zinc than Raw Beet Greens.
• Both Raw Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Beet Greens have 1.2 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 26.3 times more Omega 3, 2.7 times more Sugars and 1.3 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 14 oz.
• Both Raw Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.