Comparing Nutrients in 1 pound Boiled Beet Greens VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Beet Greens	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.22% 122kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Roasted Sunflower Seeds	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1829% 2195μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.7% 517mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 404g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Beet Greens vs Roasted Sunflower Seeds:

• Boiled and Drained Beet Greens have more Vitamin A, 17.8 times more Vitamin C and 179.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.1 times more Vitamin B3, 21.4 times more Vitamin B5, 6.1 times more Vitamin B6, 16.9 times more Vitamin B9 and 14.4 times more Vitamin E than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Boiled and Drained Beet Greens as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Beet Greens vs Roasted Sunflower Seeds:

• Boiled and Drained Beet Greens have 1.6 times more Calcium, 80.3 times more Sodium and 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.3 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 28.2 times more Phosphorus, 88.1 times more Selenium and 10.6 times more Zinc than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 21.6 times more Energy, 249 times more Fat, 168.4 times more Saturated Fat, 11.5 times more Omega 3, 504.3 times more Omega 6, 4.4 times more Carbohydrate, 4.6 times more Sugars, 3.8 times more Fiber and 7.5 times more Protein than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.