Comparing Nutrients in 1 pound Boiled Beet Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Energy	4.22% 122kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.85% 0.15g	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	43.4% 56.4g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	193% 1737μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	51.7% 517mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	213% 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	108% 8.6mg	184% 14.7mg	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	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 404g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Beet Greens vs Potato Skin:

• 1 pound of Boiled Beet Greens has more Vitamin A, 5.6 times more Vitamin B1, 7.6 times more Vitamin B2 and 2.2 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Beet Greens vs Potato Skin:

• 1 pound of Boiled Beet Greens has 3.8 times more Calcium, 3 times more Magnesium, 2.2 times more Potassium, 24.1 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.7 times more Copper and 1.7 times more Iron than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin contain similar levels of Manganese, Phosphorus and Water per one pound.
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 2.1 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Beet Greens provide inadequate amounts of Energy
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.