Comparing Nutrients in 1 pound Boiled Beet Greens with Salt VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Beet Greens with Salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.22% 122kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.2% 0.2g	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	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	13.8% 9.98g	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	5.8% 4.2g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	34.6% 13g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	193% 1737μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	76.4% 0.99mg	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	69% 277μg	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	428% 386mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1829% 2195μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	51.7% 517mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	35.3% 0.32mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	66.5% 1.53mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 404g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens with Salt VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Beet Greens with Salt versus 1 lb of Brussels Sprouts 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 Brussels Sprouts:

• 1 pound of Boiled Beet Greens with Salt has 10.1 times more Vitamin A, 3.2 times more Vitamin B2, 2.1 times more Vitamin E and 2.7 times more Vitamin K than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 4.4 times more Vitamin B9 and 3.4 times more Vitamin C than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• Both Boiled and Drained Beet Greens with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Beet Greens with Salt vs Brussels Sprouts:

• 1 pound of Boiled Beet Greens with Salt has 2.7 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 2.3 times more Potassium and 19.1 times more Sodium than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.7 times more Phosphorus and 1.8 times more Selenium than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Brussels Sprouts contain similar levels of Zinc and Water per one pound.
• 1 pound of Boiled Beet Greens with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Brussels Sprouts contains 16.5 times more Omega 3, 1.6 times more Carbohydrate, 3.7 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Boiled and Drained Beet Greens with Salt.
• 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 Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.