Comparing Nutrients in 1 kilogram Beet Greens VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Beet Greens	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.38% 0.15g	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	151% 196g	130g per day for Men 19-50 years
Sugars	6.9% 5g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	97% 37g	47.4% 18g	38g per day for Men 19-50 years
Protein	39.3% 22g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	351% 3160μg	1.1% 10μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	163% 2.12mg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	117% 1170mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2260mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Beet Greens vs Baked Red Potatoes:

• Raw Beet Greens have 316 times more Vitamin A, 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 2.4 times more Vitamin C, 18.8 times more Vitamin E and 142.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Beet Greens vs Baked Red Potatoes:

• Raw Beet Greens have 13 times more Calcium, 3.7 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 1.4 times more Potassium and 18.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Phosphorus than Raw Beet Greens.
• Both Raw Beet Greens and Baked Whole Red Potatoes have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Beet Greens have 2.1 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Energy, 4.5 times more Carbohydrate and 2.9 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens and Baked Whole Red Potatoes have similar amounts of Protein per 1 kg.
• Both Raw Beet Greens as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.