Comparing Nutrients in 1 kilogram Carrots VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Energy	14% 410kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	42% 54.6g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	8.28% 6g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	928% 8350μg	426% 3830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	35% 140μg	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	65.6% 59mg	277% 249mg	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	44% 6.6mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	4033% 4840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	33% 330mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	279% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	223% 5.14mg	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	50% 350mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24% 883g	24% 891g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Boiled Beet Greens:

• Raw Carrots have 2.2 times more Vitamin A, 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.8 times more Vitamin B1, 5 times more Vitamin B2, 4.2 times more Vitamin C, 2.7 times more Vitamin E and 36.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Beet Greens have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 3.5 times more Calcium, 5.6 times more Copper, 6.3 times more Iron, 5.7 times more Magnesium, 3.6 times more Manganese, 2.8 times more Potassium, 9 times more Selenium, 3.5 times more Sodium and 2.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Beet Greens have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.5 times more Energy, 1.8 times more Carbohydrate and 7.9 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Beet Greens have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.