Comparing Nutrients in 1 kilogram Beet Greens VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Beet Greens	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	6.9% 5g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	97% 37g	55.3% 21g	38g per day for Men 19-50 years
Protein	39.3% 22g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Baked White Potatoes	Recommended Dietary Allowance
Calcium	117% 1170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.6% 910g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 316 times more Vitamin A, 2.1 times more Vitamin B1, 5.1 times more Vitamin B2, 2.4 times more Vitamin C, 37.5 times more Vitamin E and 148.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Beet Greens have 11.7 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 1.8 times more Selenium, 32.3 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Phosphorus than Raw Beet Greens.
• Both Raw Beet Greens and Baked Whole White Potatoes have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Beet Greens have 1.8 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Energy, 4.9 times more Carbohydrate and 3.1 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens and Baked Whole White Potatoes have similar amounts of Protein per 1 kg.
• Both Raw Beet Greens as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.