Comparing Nutrients in 1 kilogram Beet Greens VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Beet Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	41% 53.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	20.3% 14.7g	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	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	39.3% 22g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	351% 3160μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	100% 1.3mg	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	37.5% 150μg	140% 560μg	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	333% 300mg	446% 401mg	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	100% 15mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	117% 1170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	37.8% 0.34mg	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	321% 25.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Beet Greens vs Cooked Chopped Frozen Broccoli:

• Raw Beet Greens have 6.2 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2 and 4.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• Both Raw Beet Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Beet Greens vs Cooked Chopped Frozen Broccoli:

• Raw Beet Greens have 3.5 times more Calcium, 5.6 times more Copper, 4.2 times more Iron, 5.4 times more Magnesium, 1.8 times more Manganese, 5.4 times more Potassium, 1.3 times more Selenium, 20.5 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Raw Beet Greens and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Beet Greens have 1.2 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10.5 times more Omega 3, 2.9 times more Sugars and 1.4 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Raw Beet Greens as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.