Comparing Nutrients in 1 pound Beet Greens VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	19% 24.8g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	3.75% 2.72g	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	44% 16.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	18% 9.98g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	159% 1433μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	46% 0.6mg	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	17% 68μg	16% 63.5μg	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	151% 136mg	125% 113mg	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	45.4% 6.8mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	1829% 2195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	53% 531mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	127% 1.14mg	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	146% 11.7mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	101% 2.33mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	102% 3456mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	68.3% 1025mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 404g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 1.2 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 1 lb.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Beet Greens have 1.4 times more Iron than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Copper, 1.3 times more Manganese and 1.3 times more Zinc than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Beet Greens have 1.3 times more Fiber than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Carbohydrate than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Protein per 1 lb.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.