Comparing Nutrients in 1 kilogram Beet Greens VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.6% 220kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	351% 3160μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	117% 1170mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Beet Greens has 5.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.9 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• Both Raw Beet Greens as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Beet Greens has 2.9 times more Calcium, 5.3 times more Copper, 3.6 times more Iron, 4.4 times more Magnesium, 1.5 times more Manganese, 3 times more Potassium and 13.3 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.4 times more Phosphorus and 2.1 times more Selenium than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beet Greens has 1.2 times more Fiber than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 31.3 times more Omega 3, 2.9 times more Sugars and 1.4 times more Protein than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.