Comparing Nutrients in 1 pound Beet Greens VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	3.44% 100kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	15% 19.6g	35.2% 46g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	44% 16.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	18% 9.98g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	159% 1433μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	17% 68μg	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	151% 136mg	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	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	53% 531mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	146% 11.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	102% 3456mg	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	68.3% 1025mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11% 413g	10.3% 380g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 22.6 times more Vitamin A, 2.4 times more Vitamin B2, 3.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.3 times more Vitamin B1, 3 times more Vitamin B3 and 3.9 times more Vitamin B9 than Raw Beet Greens.
• Both Raw 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 Beet Greens vs Boiled Young Broadbeans:

• Raw Beet Greens have 6.5 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 3.9 times more Potassium and 5.5 times more Sodium than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.8 times more Phosphorus than Raw Beet Greens.
• Both Raw 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 2.8 times more Energy, 45.5 times more Omega 3, 2.3 times more Carbohydrate and 2.2 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Young Broadbeans have similar amounts of Fiber per 1 lb.
• Both Raw Beet Greens as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.