Comparing Nutrients in 1 kilogram Beet Greens VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Beet Greens	Broccoli	Recommended Dietary Allowance
Energy	7.6% 220kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	97% 37g	68.4% 26g	38g per day for Men 19-50 years
Protein	39.3% 22g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	351% 3160μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Broccoli	Recommended Dietary Allowance
Calcium	117% 1170mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 10.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin E and 3.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 3 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Beet Greens vs Broccoli:

• Raw Beet Greens have 2.5 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 2.4 times more Potassium and 6.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Phosphorus and 2.8 times more Selenium than Raw Beet Greens.
• Both Raw Beet Greens and Raw Broccoli have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Beet Greens have 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 15.8 times more Omega 3, 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.