Comparing Nutrients in 1 pound Boiled Beet Greens with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Beet Greens with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	4.22% 122kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	9.94% 13g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	34.6% 13g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	193% 1737μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	59.7% 0.78mg	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	16% 63.5μg	94% 376μg	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	125% 113mg	102% 92mg	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	54.7% 8.2mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1829% 2195μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	51.7% 517mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	21% 0.19mg	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	108% 8.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	78% 1.8mg	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	26.6% 186mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 404g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens with Salt VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Beet Greens with Salt versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Beet Greens with Salt vs Broccoli Raab:

• 1 pound of Boiled Beet Greens with Salt has 2.9 times more Vitamin A, 2.2 times more Vitamin B2, 1.2 times more Vitamin C and 2.2 times more Vitamin K than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.4 times more Vitamin B1, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.9 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per one pound.
• Both Boiled and Drained Beet Greens with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Beet Greens with Salt vs Broccoli Raab:

• 1 pound of Boiled Beet Greens with Salt has 6 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese, 4.6 times more Potassium and 14.5 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Broccoli Raab contain similar levels of Calcium, Iron and Water per one pound.
• Both Boiled and Drained Beet Greens with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Beet Greens with Salt has 1.9 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 31.5 times more Omega 3 than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Beet Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beet Greens with Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.