Comparing Nutrients in 1 pound Beet Greens VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Almond paste	8%	52%	40%

Macro Nutrients

	Beet Greens	Almond paste	Recommended Dietary Allowance
Energy	3.44% 100kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	149% 25.3g	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	167% 217g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	227% 164g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	18% 9.98g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Almond paste	Recommended Dietary Allowance
Vitamin A	159% 1433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	12.6% 0.16mg	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	82.8% 331μg	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	0.5% 0.45mg	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	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Almond paste	Recommended Dietary Allowance
Calcium	53% 531mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	229% 2.06mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	169% 3.9mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	102% 3456mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	68.3% 1025mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11% 413g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Almond paste per 1 lb

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

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

• 1 pound of Beet Greens has more Vitamin A, 1.2 times more Vitamin B1, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 300 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 1.9 times more Vitamin B2, 3.6 times more Vitamin B3, 4.9 times more Vitamin B9 and 9 times more Vitamin E than Raw Beet Greens.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Beet Greens as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Beet Greens vs Almond paste:

• 1 pound of Beet Greens has 1.6 times more Iron, 2.4 times more Potassium, 25.1 times more Sodium and 6.5 times more Water than Almond paste.
• While 1 lb of Almond paste contains 1.5 times more Calcium, 2.4 times more Copper, 1.9 times more Magnesium, 2.2 times more Manganese, 6.3 times more Phosphorus, 4.7 times more Selenium and 3.9 times more Zinc than Raw Beet Greens.
• 1 pound of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 20.8 times more Energy, 213.4 times more Fat, 131.5 times more Saturated Fat, 49.8 times more Omega 3, 136 times more Omega 6, 11 times more Carbohydrate, 72.5 times more Sugars, 1.3 times more Fiber and 4.1 times more Protein than Raw Beet Greens.
• 1 pound of Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6