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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Beet Greens	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	9.3% 270kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	16.6% 16g	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	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	51% 8.7g	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	276% 358g	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	137% 52g	38g per day for Men 19-50 years
Protein	46% 25.7g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Sunflower Seed Flour	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	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	114% 1140mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1058% 582μg	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	450% 49.5mg	11mg per day for Men 19-50 years
Water	24% 891g	2% 74.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Beet Greens versus 1 kg of Sunflower Seed Flour 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 Flour:

• 1 kilogram of Boiled Beet Greens has 191.5 times more Vitamin A and 19.2 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 27.2 times more Vitamin B1, 14.7 times more Vitamin B3, 20.1 times more Vitamin B5, 5.7 times more Vitamin B6 and 15.9 times more Vitamin B9 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Sunflower Seed Flour provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Beet Greens as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Beet Greens has 13.6 times more Potassium, 80.3 times more Sodium and 11.9 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 6.8 times more Copper, 3.5 times more Iron, 5.1 times more Magnesium, 3.8 times more Manganese, 16.8 times more Phosphorus, 64.7 times more Selenium and 9.9 times more Zinc than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Sunflower Seed Flour contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Beet Greens lack sufficient amounts of Selenium
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 12.1 times more Energy, 13.4 times more Omega 6, 6.6 times more Carbohydrate, 1.8 times more Fiber and 18.7 times more Protein than Boiled and Drained Beet Greens.
• 1 kilogram of Boiled Beet Greens provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Beet Greens as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.