Comparing Nutrients in 300 calories Young Broadbeans VS Boiled Beet Greens

Weight per 300 calories

• Young Broadbeans: 417g
• Boiled Beet Greens: 1111g

Young Broadbeans have 2.7 times more energy per 100g than Boiled Beet Greens. It has average energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Young Broadbeans	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	49.2% 0.79g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	37.5% 48.8g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	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	46% 17.5g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	41.7% 23.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	100% 400μg	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	153% 138mg	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	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	9.17% 92mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	99% 7.9mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	56.5% 396mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	30.6% 1042mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	9.12% 338g	26.8% 990g	3700g per day for Men 19-50 years

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

• Raw Young Broadbeans have 2.6 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 56.7 times more Vitamin A, 1.8 times more Vitamin B1, 7 times more Vitamin B2, 10.2 times more Vitamin B5, 9.3 times more Vitamin B6 and 2 times more Vitamin C than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Young Broadbeans 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 Young Broadbeans vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 13.8 times more Calcium, 9 times more Copper, 2.7 times more Iron, 4.8 times more Magnesium, 4.3 times more Manganese, 9.7 times more Potassium, 2 times more Selenium, 12.9 times more Sodium, 2.3 times more Zinc and 2.9 times more Water than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Boiled and Drained Beet Greens have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Young Broadbeans have 11.8 times more Omega 3 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.4 times more Omega 6 and 1.8 times more Fiber than Raw Young Broadbeans.
• Both Raw Young Broadbeans and Boiled and Drained Beet Greens have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Young Broadbeans as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.