Comparing Nutrients in 300 calories Boiled Beet Greens VS Baked Potato Flesh

Weight per 300 calories

• Boiled Beet Greens: 1111g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 3.4 times more energy per unit of mass than Boiled and Drained Beet Greens, which is average in comparison to other foods. Boiled Beet Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Beet Greens or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Beet Greens	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	0.61% 0.1g	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	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	7.56% 5.5g	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	84.8% 32.2g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	51% 28.6g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	473% 4256μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.54mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	74.7% 0.97mg	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	7.26% 29μg	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	46% 41.3mg	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	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4481% 5378μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	127% 1267mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	310% 2.8mg	77% 0.69mg	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	264% 21mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	180% 756mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	22.6% 0.52mg	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	297% 10100mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	179% 2678mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	26.8% 990g	6.58% 243g	3700g per day for Men 19-50 years

Boiled Beet Greens VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Beet Greens or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Boiled Beet Greens vs Baked Potato Flesh:

• 300 calories of Boiled Beet Greens have more Vitamin A, 3.8 times more Vitamin B1, 47.4 times more Vitamin B2, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 5.4 times more Vitamin B9, 6.7 times more Vitamin C, 155.9 times more Vitamin E and 5557 times more Vitamin K than Baked Potato Flesh.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Beet Greens vs Baked Potato Flesh:

• 300 calories of Boiled Beet Greens have 78.5 times more Calcium, 4 times more Copper, 18.7 times more Iron, 9.4 times more Magnesium, 11 times more Manganese, 2.8 times more Phosphorus, 8 times more Potassium, 10.3 times more Selenium, 166 times more Sodium, 5.9 times more Zinc and 4.1 times more Water than Baked Potato Flesh.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Beet Greens have 1.2 times more Sugars, 6.7 times more Fiber and 4.5 times more Protein than Baked Potato Flesh.
• Both Boiled Beet Greens and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Beet Greens as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.