Comparing Nutrients in 1 kilogram Beet Greens VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Beet Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	132% 42g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	795% 135g	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	136% 177g	130g per day for Men 19-50 years
Sugars	6.9% 5g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	97% 37g	276% 105g	38g per day for Men 19-50 years
Protein	39.3% 22g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	351% 3160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	91% 1.18mg	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	67.5% 270μg	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	0% 0mg	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	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	117% 1170mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	24.6% 910g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Beet Greens vs Oil Roasted Almonds:

• Raw Beet Greens have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Vitamin B2, 9.2 times more Vitamin B3, 1.8 times more Vitamin B9 and 17.3 times more Vitamin E than Raw Beet Greens.
• Both Raw Beet Greens and Oil Roasted Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Beet Greens as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Beet Greens vs Oil Roasted Almonds:

• Raw Beet Greens have 226 times more Sodium and 32.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Calcium, 5 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 6.3 times more Manganese, 11.4 times more Phosphorus, 4.6 times more Selenium and 8.1 times more Zinc than Raw Beet Greens.
• Both Raw Beet Greens and Oil Roasted Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds contain 27.6 times more Energy, 424.4 times more Fat, 210.4 times more Saturated Fat, 329.7 times more Omega 6, 4.1 times more Carbohydrate, 9.1 times more Sugars, 2.8 times more Fiber and 9.7 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.