Comparing Nutrients in 300 calories Boiled Beet Greens VS Potato Skin

Weight per 300 calories

• Boiled Beet Greens: 1111g
• Potato Skin: 517g

Raw Potato Skin has 2.1 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.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	0.97% 0.17g	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	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	34% 13g	38g per day for Men 19-50 years
Protein	51% 28.6g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Potato Skin	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	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.54mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	95% 1.24mg	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	22% 88μg	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	65.5% 59mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4481% 5378μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Calcium	127% 1267mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	310% 2.8mg	243% 2.2mg	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	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	180% 756mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	135% 3.1mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	297% 10100mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	179% 2678mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	26.8% 990g	11.6% 431g	3700g per day for Men 19-50 years

Boiled Beet Greens VS Potato Skin Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Beet Greens have more Vitamin A, 12 times more Vitamin B1, 16.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 4.7 times more Vitamin C than Potato Skin.
• Both Boiled Beet Greens and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Beet Greens have 8.2 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 6.4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 4.7 times more Potassium, 6.4 times more Selenium, 51.8 times more Sodium, 3.1 times more Zinc and 2.3 times more Water than Potato Skin.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Beet Greens have 2.5 times more Fiber and 2.1 times more Protein than Potato Skin.
• Both Boiled Beet Greens and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.