Comparing Nutrients in 1 kilogram Boiled Beet Greens VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Boiled Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	9.3% 270kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	7.1% 1.2g	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	77.7% 101g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	76.3% 29g	95% 36g	38g per day for Men 19-50 years
Protein	46% 25.7g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	426% 3830μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	22.3% 0.29mg	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	145% 580μg	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	220% 198mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4033% 4840μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	114% 1140mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	66.7% 0.6mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	113% 2.6mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24% 891g	22.6% 837g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Beet Greens vs Boiled Young Broadbeans:

• Boiled and Drained Beet Greens have 27.4 times more Vitamin A, 3.2 times more Vitamin B2, 5 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 2.4 times more Vitamin B3 and 4.1 times more Vitamin B9 than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Beet Greens vs Boiled Young Broadbeans:

• Boiled and Drained Beet Greens have 6.3 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 4.7 times more Potassium and 5.9 times more Sodium than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.8 times more Phosphorus than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Broadbeans contain 2.3 times more Energy, 30.3 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.