Comparing Nutrients in 1 kilogram Blanched Almonds VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Beet Greens	32%	4%	64%

Macro Nutrients

	Blanched Almonds	Beet Greens	Recommended Dietary Allowance
Energy	203% 5900kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	64% 46.3g	6.9% 5g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	97% 37g	38g per day for Men 19-50 years
Protein	382% 214g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	351% 3160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	81.5% 1.06mg	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	123% 490μg	37.5% 150μg	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	0% 0mg	333% 300mg	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	1583% 238mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3333% 4000μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Beet Greens	Recommended Dietary Allowance
Calcium	236% 2360mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	212% 1.9mg	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	410% 32.8mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	170% 3.9mg	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	687% 4810mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	224% 7620mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	151% 2260mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Beet Greens:

• Blanched Almonds have 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 8.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 15.8 times more Vitamin E than Raw Beet Greens.
• While Raw Beet Greens contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Beet Greens have similar amounts of Vitamin B6 per 1 kg.
• Both Blanched Almonds as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Beet Greens:

• Blanched Almonds have 2 times more Calcium, 5.4 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 4.7 times more Manganese, 11.7 times more Phosphorus, 3.6 times more Selenium and 7.8 times more Zinc than Raw Beet Greens.
• While Raw Beet Greens contain 11.9 times more Sodium and 20.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Beet Greens have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 26.8 times more Energy, 404 times more Fat, 197.7 times more Saturated Fat, 301.6 times more Omega 6, 4.3 times more Carbohydrate, 9.3 times more Sugars, 2.7 times more Fiber and 9.7 times more Protein than Raw Beet Greens.
• Both Blanched Almonds as well as Raw Beet Greens have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.