Comparing Nutrients in 1 pound Boiled Beet Greens VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Boiled Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	4.22% 122kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3.23% 0.55g	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	35.2% 46g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	34.6% 13g	43% 16.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	193% 1737μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	48.4% 0.58mg	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	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	10% 0.13mg	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	65.8% 263μg	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	100% 90mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1829% 2195μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	51.7% 517mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	30.2% 0.27mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	51.5% 1.2mg	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	26.6% 186mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	25.7% 875mg	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	73% 1093mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11% 404g	10.3% 380g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Beet Greens vs Boiled Young Broadbeans:

• Boiled and Drained Beet Greens have 27.4 times more Vitamin A, 3.2 times more Vitamin B2, 5 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 2.4 times more Vitamin B3 and 4.1 times more Vitamin B9 than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Beet Greens vs Boiled Young Broadbeans:

• Boiled and Drained Beet Greens have 6.3 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 4.7 times more Potassium and 5.9 times more Sodium than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.8 times more Phosphorus than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Broadbeans contain 2.3 times more Energy, 30.3 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.