Comparing Nutrients in 1 kilogram Boiled Beet Greens VS Young Broadbeans

Macros Ratio

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

Macro Nutrients

	Boiled Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Energy	9.3% 270kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	7.06% 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	90% 117g	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	111% 42g	38g per day for Men 19-50 years
Protein	46% 25.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	426% 3830μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	29.2% 0.38mg	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	240% 960μg	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	367% 330mg	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	Young Broadbeans	Recommended Dietary Allowance
Calcium	114% 1140mg	22% 220mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	139% 3.2mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	24% 891g	22% 810g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens have 21.3 times more Vitamin A, 2.6 times more Vitamin B2, 3.8 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.5 times more Vitamin B1, 3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Beet Greens have 5.2 times more Calcium, 3.4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 3.6 times more Potassium and 4.8 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 2.3 times more Phosphorus and 1.3 times more Selenium than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Young Broadbeans have similar amounts of Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Young Broadbeans contain 2.7 times more Energy, 31.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.