Comparing Nutrients in 1 kilogram Boiled Beet Greens VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Beet Greens	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	9.3% 270kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	573% 97g	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	179% 233g	130g per day for Men 19-50 years
Sugars	8.28% 6g	145% 105g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	76.3% 29g	150% 57g	38g per day for Men 19-50 years
Protein	46% 25.7g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	426% 3830μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	423% 5.5mg	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	593% 2370μg	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	30% 27mg	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	1526% 229mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	114% 1140mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	1774% 16mg	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	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	901% 20.7mg	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	951% 6660mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	445% 49mg	11mg per day for Men 19-50 years
Water	24% 891g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Sunflower Seed Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Beet Greens vs Sunflower Seed Butter:

• 1 kilogram of Boiled Beet Greens has 2.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 9.2 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 13.5 times more Vitamin B3, 3.6 times more Vitamin B5, 4.2 times more Vitamin B6, 16.9 times more Vitamin B9 and 12.6 times more Vitamin E than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Beet Greens vs Sunflower Seed Butter:

• 1 kilogram of Boiled Beet Greens has 1.8 times more Calcium, 1.6 times more Potassium, 80.3 times more Sodium and 143.8 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 6.4 times more Copper, 2.2 times more Iron, 4.6 times more Magnesium, 4 times more Manganese, 16.2 times more Phosphorus, 116 times more Selenium and 9.8 times more Zinc than Boiled and Drained Beet Greens.
• 1 kilogram of Boiled Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 22.9 times more Energy, 276 times more Fat, 150.9 times more Saturated Fat, 8.3 times more Omega 3, 149.8 times more Omega 6, 4.3 times more Carbohydrate, 17.6 times more Sugars, 2 times more Fiber and 6.7 times more Protein than Boiled and Drained Beet Greens.
• 1 kilogram of Boiled Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6