Comparing Nutrients in 1 pound Almonds VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Energy	91% 2626kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	19% 24.8g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	171% 96g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	193% 1737μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1829% 2195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	122% 1220mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 404g	3700g per day for Men 19-50 years

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

• Almonds have 1.8 times more Vitamin B1, 3.9 times more Vitamin B2, 7.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9 and 14.2 times more Vitamin E than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Beet Greens have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled Beet Greens:

• Almonds have 2.4 times more Calcium, 4.1 times more Copper, 2 times more Iron, 4 times more Magnesium, 4.2 times more Manganese, 11.7 times more Phosphorus, 4.6 times more Selenium and 6.2 times more Zinc than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 241 times more Sodium and 20.2 times more Water than Almonds.
• Both Almonds and Boiled and Drained Beet Greens have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 21.4 times more Energy, 249.7 times more Fat, 122.6 times more Saturated Fat, 189.6 times more Omega 6, 3.9 times more Carbohydrate, 7.3 times more Sugars, 4.3 times more Fiber and 8.2 times more Protein than Boiled and Drained Beet Greens.
• Both Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.