Comparing Nutrients in 1 pound Broccoli Raab VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Broccoli Raab	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	19% 24.8g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	3.75% 2.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	34.6% 13g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	66% 594μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	46% 0.6mg	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	94% 376μg	16% 63.5μg	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	102% 92mg	125% 113mg	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	49% 7.35mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1829% 2195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	49% 490mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	127% 1.14mg	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	121% 9.7mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	101% 2.33mg	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	47.3% 331mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Beet Greens per 1 lb

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

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

• 1 pound of Broccoli Raab has 1.4 times more Vitamin B1, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.9 times more Vitamin B9 than Boiled Beet Greens.
• While 1 lb of Boiled and Drained Beet Greens contains 2.9 times more Vitamin A, 2.2 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Beet Greens provide similar amounts of Vitamin B5, Vitamin C and Vitamin E per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Boiled Beet Greens:

• 1 pound of Broccoli Raab has 1.8 times more Phosphorus and 1.5 times more Zinc than Boiled Beet Greens.
• While 1 lb of Boiled and Drained Beet Greens contains 6 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese, 4.6 times more Potassium and 7.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Beet Greens contain similar levels of Calcium, Iron and Water per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 31.5 times more Omega 3 and 1.2 times more Protein than Boiled Beet Greens.
• While 1 lb of Boiled and Drained Beet Greens contains 1.9 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Beet Greens offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Beet Greens provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy and Omega 6 in one pound.