Comparing Nutrients in 1 kilogram Beets VS Young Broadbeans

Macros Ratio

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

Macro Nutrients

	Beets	Young Broadbeans	Recommended Dietary Allowance
Energy	15% 430kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	7.06% 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	90% 117g	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	111% 42g	38g per day for Men 19-50 years
Protein	28.8% 16g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Beets	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	29.2% 0.38mg	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	240% 960μg	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	367% 330mg	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	Young Broadbeans	Recommended Dietary Allowance
Calcium	16% 160mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	82.2% 0.74mg	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	100% 8mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	139% 3.2mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	23.7% 876g	22% 810g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Young Broadbeans per 1 kg

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

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

• 1 kilogram of Beets has 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Young Broadbeans.
• While 1 kg of Raw Young Broadbeans contains 9 times more Vitamin A, 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 6.7 times more Vitamin C than Raw Beets.
• Both Beets and Young Broadbeans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Beets have insufficient amounts of Vitamin A
• 1 kilogram of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Beets as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Beets vs Young Broadbeans:

• 1 kilogram of Beets has 1.3 times more Potassium and 1.6 times more Sodium than Young Broadbeans.
• While 1 kg of Raw Young Broadbeans contains 1.4 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Selenium and 1.7 times more Zinc than Raw Beets.
• Both Beets and Young Broadbeans contain similar levels of Copper, Manganese and Water per one kilogram.
• 1 kilogram of Beets lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Young Broadbeans contains 1.7 times more Energy, 37.8 times more Omega 3, 1.5 times more Fiber and 3.5 times more Protein than Raw Beets.
• Both Beets and 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 Raw Young Broadbeans provide inadequate amounts of Omega 6 in one kilogram.