Comparing Nutrients in 300 calories Beet Greens VS Boiled Beet Greens

Weight per 300 calories

• Beet Greens: 1364g
• Boiled Beet Greens: 1111g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	9.2% 6.67g	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	133% 50.5g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	53.6% 30g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	479% 4309μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	113% 1.47mg	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	51% 205μg	39% 156μg	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	455% 409mg	307% 277mg	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	136% 20.5mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4545% 5455μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	160% 1595mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	310% 2.8mg	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	438% 35mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	248% 5.7mg	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	80% 559mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	306% 10391mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	205% 3082mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	33.5% 1241g	26.8% 990g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Beet Greens have 1.3 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.2 times more Selenium and 1.3 times more Water than Boiled and Drained Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Copper, Manganese, Potassium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Beet Greens have 1.6 times more Fiber than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Omega 6 than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.