Comparing Nutrients in 1 kilogram Beets VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Beets	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	15% 430kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	77.7% 101g	130g per day for Men 19-50 years
Sugars	93% 67.6g	NA	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	73.7% 28g	95% 36g	38g per day for Men 19-50 years
Protein	28.8% 16g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Beets	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	22.3% 0.29mg	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	273% 1090μg	145% 580μg	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	54.4% 49mg	220% 198mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	16% 160mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	66.7% 0.6mg	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	100% 8mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	113% 2.6mg	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	57% 400mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	23.7% 876g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Boiled Young Broadbeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Beets versus 1 kg of Boiled Young Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Beets vs Boiled Young Broadbeans:

• 1 kilogram of Beets has 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3 and 4 times more Vitamin C than Raw Beets.
• 1 kilogram of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Beets as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Beets vs Boiled Young Broadbeans:

• 1 kilogram of Beets has 1.3 times more Copper, 1.3 times more Manganese, 1.7 times more Potassium and 1.9 times more Sodium than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 1.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Zinc than Raw Beets.
• Both Beets and Boiled Young Broadbeans contain similar levels of Water per one kilogram.
• Both Raw Beets as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Young Broadbeans contains 1.4 times more Energy, 36.4 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Raw Beets.
• Both Beets and Boiled Young Broadbeans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Beets provide inadequate amounts of Energy and Omega 3
• Both Raw Beets as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in one kilogram.