Comparing Nutrients in 300 calories Boiled Beet Greens VS Boiled Broccoli

Weight per 300 calories

• Boiled Beet Greens: 1111g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.3 times more energy per unit of mass than Boiled and Drained Beet Greens, which is low in comparison to other foods. Boiled Beet Greens having very low energy density.

Which food has more nutrients per 300 calories - Boiled Beet Greens or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	51% 28.6g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	473% 4256μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.54mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	132% 1.7mg	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	39% 156μg	231% 926μg	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	307% 277mg	618% 556mg	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	134% 20mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4481% 5378μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Calcium	127% 1267mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	310% 2.8mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	264% 21mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	180% 756mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	72.3% 1.66mg	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	65% 456mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	297% 10100mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	179% 2678mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	26.8% 990g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Beet Greens vs Boiled Broccoli:

• Boiled and Drained Beet Greens have 6.4 times more Vitamin A, 2.4 times more Vitamin B1, 3 times more Vitamin B2, 1.6 times more Vitamin E and 4.4 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin B5, 6 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Beet Greens vs Boiled Broccoli:

• Boiled and Drained Beet Greens have 3.7 times more Calcium, 5.3 times more Copper, 3.7 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 4 times more Potassium, 7.6 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Phosphorus and 1.4 times more Selenium than Boiled and Drained Beet Greens.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Beet Greens have 1.7 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fat, 15.3 times more Omega 3 and 1.8 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Beet Greens as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.