Comparing Nutrients in 14 ounces Beet Greens VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Beet Greens	Carrots	Recommended Dietary Allowance
Energy	3% 87.3kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.33% 0.4g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	2.74% 2g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Carrots	Recommended Dietary Allowance
Vitamin A	139% 1254μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Carrots	Recommended Dietary Allowance
Calcium	46.4% 464mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 5.1 times more Vitamin C, 2.3 times more Vitamin E and 30.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.6 times more Vitamin A, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Raw Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Beet Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Beet Greens vs Carrots:

• Raw Beet Greens have 3.5 times more Calcium, 4.2 times more Copper, 8.6 times more Iron, 5.8 times more Magnesium, 2.7 times more Manganese, 2.4 times more Potassium, 9 times more Selenium, 3.3 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Beet Greens and Raw Carrots have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Beet Greens have 1.3 times more Fiber and 2.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy, 2.2 times more Carbohydrate and 9.5 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.