Comparing Nutrients in 300 calories Beet Greens VS Roasted Almonds

Weight per 300 calories

• Beet Greens: 1364g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 27.2 times more energy per unit of mass than Raw Beet Greens, which is very high in comparison to other foods. Beet Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Beet Greens or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Beet Greens	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	133% 50.5g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	53.6% 30g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	479% 4309μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	5.25% 0.068mg	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	6.9% 27.6μg	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	0% 0mg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4545% 5455μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Roasted Almonds	Recommended Dietary Allowance
Calcium	160% 1595mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	61.3% 0.55mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	48.7% 1.1mg	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	80% 559mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	306% 10391mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	205% 3082mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	33.5% 1241g	0.033% 1.2g	3700g per day for Men 19-50 years

Beet Greens VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Beet Greens or Roasted Almonds?

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

• 300 calories of Beet Greens have more Vitamin A, 35.3 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, 21.2 times more Vitamin B5, 21.2 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Beet Greens as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Beet Greens vs Roasted Almonds:

• 300 calories of Beet Greens have 11.9 times more Calcium, 4.7 times more Copper, 18.7 times more Iron, 6.8 times more Magnesium, 4.8 times more Manganese, 2.4 times more Phosphorus, 29 times more Potassium, 12.2 times more Selenium, 2047.7 times more Sodium, 3.1 times more Zinc and 1026.6 times more Water than Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Beet Greens have 5.6 times more Carbohydrate, 2.8 times more Sugars, 9.2 times more Fiber and 2.9 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 14.9 times more Fat, 7.5 times more Saturated Fat and 11.6 times more Omega 6 than Raw Beet Greens.
• Both Beet Greens and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Beet Greens provide inadequate amounts of Omega 6
• Both Raw Beet Greens as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.