Comparing Nutrients in 1 pound Boiled Beets VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Beets	Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	34.8% 45g	23% 30g	130g per day for Men 19-50 years
Sugars	50% 36g	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	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	91% 363μg	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	18% 16.3mg	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	1.2% 0.18mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	44.8% 3.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	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	24.6% 172mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Beets vs Broccoli:

• Boiled and Drained Beets have 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 2.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 4 times more Vitamin B5, 2.6 times more Vitamin B6, 24.8 times more Vitamin C, 19.5 times more Vitamin E and 508 times more Vitamin K than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Beets vs Broccoli:

• Boiled and Drained Beets have 1.5 times more Copper, 1.6 times more Manganese and 2.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 1.7 times more Phosphorus and 3.6 times more Selenium than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Raw Broccoli have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Beets have 1.3 times more Energy, 1.5 times more Carbohydrate and 4.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 12.6 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.