Comparing Nutrients in 300 calories Beet Greens VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Beet Greens: 1364g
• Boiled Spears Frozen Broccoli: 1071g

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

Discover which food has more nutrients per 300 calories - Beet Greens or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Beet Greens	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.82% 0.14g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	21.7% 15.8g	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	84.6% 32g	38g per day for Men 19-50 years
Protein	53.6% 30g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	479% 4309μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	107% 1.4mg	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	80.4% 321μg	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	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4545% 5455μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	160% 1595mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	51% 0.46mg	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	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	151% 3.5mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	306% 10391mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	205% 3082mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	33.5% 1241g	26.3% 972g	3700g per day for Men 19-50 years

Beet Greens VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Beet Greens or Boiled Spears Frozen Broccoli?

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

• 300 calories of Beet Greens have 7.9 times more Vitamin A, 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin E and 5.8 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Vitamin B9 than Raw Beet Greens.
• Both Beet Greens and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 300 calories.
• Both Raw Beet Greens as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Beet Greens have 2.9 times more Calcium, 5.7 times more Copper, 5.4 times more Iron, 4.5 times more Magnesium, 1.5 times more Manganese, 5.4 times more Potassium, 12 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.7 times more Selenium than Raw Beet Greens.
• Both Beet Greens and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Beet Greens have 1.6 times more Fiber than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 8.3 times more Omega 3 and 2.3 times more Sugars than Raw Beet Greens.
• Both Beet Greens and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.