Comparing Nutrients in 1 pound Blanched Almonds VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Blanched Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Energy	92% 2676kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	19% 24.8g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	34.6% 13g	38g per day for Men 19-50 years
Protein	173% 97g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	107% 1070mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	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	312% 2182mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	121% 4123mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 404g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B3, 3.5 times more Vitamin B9 and 13.1 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 Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Beet Greens have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Boiled Beet Greens:

• Blanched Almonds have 2.1 times more Calcium, 4.1 times more Copper, 1.7 times more Iron, 3.9 times more Magnesium, 3.6 times more Manganese, 11.7 times more Phosphorus, 3.6 times more Selenium and 5.9 times more Zinc than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.4 times more Potassium, 12.7 times more Sodium and 19.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 21.9 times more Energy, 262.6 times more Fat, 127.5 times more Saturated Fat, 190.2 times more Omega 6, 3.4 times more Carbohydrate, 7.7 times more Sugars, 3.4 times more Fiber and 8.3 times more Protein than Boiled and Drained Beet Greens.
• Both Blanched Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.