Comparing Nutrients in 1 pound Beet Greens VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	44% 16.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	18% 9.98g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	159% 1433μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Calcium	53% 531mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	78% 1.8mg	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	26% 889mg	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	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 413g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Broccoli Raab per 1 lb

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

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

• 1 pound of Beet Greens has 2.4 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin C and 1.8 times more Vitamin K than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Beet Greens.
• Both Beet Greens and Broccoli Raab provide similar amounts of Vitamin E per one pound.
• Both Raw Beet Greens as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Beet Greens vs Broccoli Raab:

• 1 pound of Beet Greens has 4.5 times more Copper, 1.2 times more Iron, 3.2 times more Magnesium, 3.9 times more Potassium and 6.8 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Phosphorus and 2 times more Zinc than Raw Beet Greens.
• Both Beet Greens and Broccoli Raab contain similar levels of Calcium, Manganese and Water per one pound.
• Both Raw Beet Greens as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Beet Greens has 1.5 times more Carbohydrate and 1.4 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 47.3 times more Omega 3 and 1.4 times more Protein than Raw Beet Greens.
• 1 pound of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.