Comparing Nutrients in 300 calories Broccoli VS Boiled Beet Greens

Weight per 300 calories

• Broccoli: 882g
• Boiled Beet Greens: 1111g

Broccoli has 1.3 times more energy per 100g than Boiled Beet Greens. It has low 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 - Broccoli or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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% 58.6g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	44.4% 25g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	41.5% 415mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	21.3% 788g	26.8% 990g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin B5, 3.6 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 15.6 times more Vitamin A, 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin E and 6 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Broccoli 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 Broccoli vs Boiled Beet Greens:

• Raw Broccoli has 1.3 times more Phosphorus and 2.2 times more Selenium than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 3.1 times more Calcium, 6.5 times more Copper, 3.3 times more Iron, 4.1 times more Magnesium, 3.1 times more Manganese, 3.6 times more Potassium, 9.2 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.5 times more Fat, 2.9 times more Saturated Fat, 8.3 times more Omega 3 and 2.3 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.7 times more Omega 6 and 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Beet Greens have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Beet Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.