Comparing Nutrients in 1 kilogram Boiled Beet Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Energy	9.3% 270kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	1.9% 0.32g	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	96% 124g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	46% 25.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	426% 3830μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	114% 1140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	470% 4.23mg	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	405% 32.4mg	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	262% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	6.67% 100mg	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	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Beet Greens versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Beet Greens vs Potato Skin:

• 1 kilogram of Boiled Beet Greens has more Vitamin A, 5.6 times more Vitamin B1, 7.6 times more Vitamin B2 and 2.2 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Beet Greens vs Potato Skin:

• 1 kilogram of Boiled Beet Greens has 3.8 times more Calcium, 3 times more Magnesium, 2.2 times more Potassium, 24.1 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Copper and 1.7 times more Iron than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 2.1 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Beet Greens provide inadequate amounts of Energy
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.