Comparing Nutrients in 300 calories Boiled Carrots VS Boiled Beet Greens

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled Beet Greens: 1111g

Boiled Carrots have 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 - Boiled Carrots or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Boiled Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	54% 70.5g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	811% 7303μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	25.7% 257mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	310% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	57.8% 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	36.7% 257mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	21% 773g	26.8% 990g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.7 times more Vitamin A than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2.3 times more Vitamin B1, 8.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9, 9 times more Vitamin C, 2.3 times more Vitamin E and 45.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 4.9 times more Calcium, 19.1 times more Copper, 7.2 times more Iron, 8.8 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 5 times more Potassium, 1.7 times more Selenium, 5.4 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 4.4 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 7.8 times more Omega 3, 1.3 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Beet Greens have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.