Comparing Nutrients in 1 pound Beet Greens VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Beet Greens	Carrots	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	44% 16.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18% 9.98g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Carrots	Recommended Dietary Allowance
Vitamin A	159% 1433μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Carrots	Recommended Dietary Allowance
Calcium	53% 531mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	102% 3456mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	68.3% 1025mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 1.5 times more Vitamin B1, 3.8 times more Vitamin B2, 5.1 times more Vitamin C, 2.3 times more Vitamin E and 30.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.6 times more Vitamin A, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Beet Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Beet Greens vs Carrots:

• Raw Beet Greens have 3.5 times more Calcium, 4.2 times more Copper, 8.6 times more Iron, 5.8 times more Magnesium, 2.7 times more Manganese, 2.4 times more Potassium, 9 times more Selenium, 3.3 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Beet Greens and Raw Carrots have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Beet Greens have 1.3 times more Fiber and 2.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy, 2.2 times more Carbohydrate and 9.5 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.