Comparing Nutrients in 1 pound Boiled Beet Greens VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.22% 122kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.83% 0.14g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	193% 1737μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1829% 2195μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	51.7% 517mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 404g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Beet Greens vs Frozen Chopped Broccoli:

• Boiled and Drained Beet Greens have 7.4 times more Vitamin A, 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin E and 6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Beet Greens vs Frozen Chopped Broccoli:

• Boiled and Drained Beet Greens have 2 times more Calcium, 6.6 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 4.3 times more Potassium and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3 and 2.3 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate, Fiber and Protein per 1 lb.
• Both Boiled and Drained Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.