Comparing Nutrients in 1 kilogram Boiled Beet Greens with Salt VS Boiled Beets with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	9.3% 270kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	76.6% 100g	130g per day for Men 19-50 years
Sugars	8.28% 6g	110% 79.6g	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	76.3% 29g	52.6% 20g	38g per day for Men 19-50 years
Protein	46% 25.7g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	426% 3830μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	51.5% 0.67mg	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	35% 140μg	200% 800μg	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	277% 249mg	40% 36mg	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	121% 18mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4033% 4840μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	114% 1140mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	82.2% 0.74mg	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	238% 19mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	142% 3.26mg	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	58.6% 410mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	89.7% 3050mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 891g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Beet Greens with Salt vs Boiled Beets with Salt:

• Boiled and Drained Beet Greens with Salt have 191.5 times more Vitamin A, 4.3 times more Vitamin B1, 7.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 6.9 times more Vitamin C, 45.3 times more Vitamin E and 2420 times more Vitamin K than Boiled and Drained Beets with Salt.
• While Boiled and Drained Beets with Salt contain 5.7 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Beet Greens with Salt vs Boiled Beets with Salt:

• Boiled and Drained Beet Greens with Salt have 7.1 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 3 times more Potassium, 1.3 times more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Beets with Salt.
• Both Boiled and Drained Beet Greens with Salt and Boiled and Drained Beets with Salt have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Beet Greens with Salt have 1.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Beets with Salt.
• While Boiled and Drained Beets with Salt contain 1.6 times more Energy, 1.8 times more Carbohydrate and 13.3 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled and Drained Beet Greens with Salt as well as Boiled and Drained Beets with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.