Comparing Nutrients in 1 pound Beet Greens VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Beet Greens	Broccoli	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	44% 16.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	18% 9.98g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	159% 1433μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Broccoli	Recommended Dietary Allowance
Calcium	53% 531mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	102% 3456mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 10.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin E and 3.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 3 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Beet Greens vs Broccoli:

• Raw Beet Greens have 2.5 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 2.4 times more Potassium and 6.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Phosphorus and 2.8 times more Selenium than Raw Beet Greens.
• Both Raw Beet Greens and Raw Broccoli have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Beet Greens have 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 15.8 times more Omega 3, 1.5 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.