Comparing Nutrients in 1 pound Beets VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Beet Greens	32%	4%	64%

Macro Nutrients

	Beets	Beet Greens	Recommended Dietary Allowance
Energy	6.73% 195kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	15% 19.6g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	3.13% 2.27g	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	33.4% 12.7g	44% 16.8g	38g per day for Men 19-50 years
Protein	13% 7.3g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Beets	Beet Greens	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	159% 1433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	37% 0.48mg	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	124% 494μg	17% 68μg	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	24.7% 22.2mg	151% 136mg	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	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	1512% 1814μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Beet Greens	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	96% 0.87mg	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	45.4% 3.63mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	77% 1.77mg	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% 181mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	102% 3456mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	68.3% 1025mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.7% 397g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Beet Greens per 1 lb

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

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

• 1 pound of Beets has 7.3 times more Vitamin B9 than Beet Greens.
• While 1 lb of Raw Beet Greens contains 158 times more Vitamin A, 3.2 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 6.1 times more Vitamin C, 37.5 times more Vitamin E and 2000 times more Vitamin K than Raw Beets.
• Both Beets and Beet Greens provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beets as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Beets vs Beet Greens:

• 1 lb of Raw Beet Greens contains 7.3 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 2.3 times more Potassium and 2.9 times more Sodium than Raw Beets.
• Both Beets and Beet Greens contain similar levels of Manganese, Phosphorus, Zinc and Water per one pound.
• 1 pound of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Raw Beet Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Beets has 2.2 times more Carbohydrate and 13.5 times more Sugars than Beet Greens.
• While 1 lb of Raw Beet Greens contains 1.3 times more Fiber and 1.4 times more Protein than Raw Beets.
• Both Raw Beets as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.