Comparing Nutrients in 500 calories Boiled Beet Greens with Salt VS Frozen Broccoli Spears

Weight per 500 calories

• Boiled Beet Greens with Salt: 1852g
• Frozen Broccoli Spears: 1724g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Beet Greens with Salt or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Beet Greens with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.8% 101g	71% 92g	130g per day for Men 19-50 years
Sugars	15.3% 11g	35% 25.3g	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	141% 53.7g	136% 51.7g	38g per day for Men 19-50 years
Protein	85% 47.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	788% 7093μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	232% 3mg	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	65% 259μg	405% 1621μg	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	512% 461mg	1308% 1178mg	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	223% 33.5mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7469% 8963μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	211% 2111mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	69% 0.62mg	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	440% 35mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	300% 1259mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	192% 4.4mg	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	108% 759mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	495% 16833mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	589% 8833mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	84% 9.26mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	42% 1561g	3700g per day for Men 19-50 years

Boiled Beet Greens With Salt VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Beet Greens with Salt or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Boiled Beet Greens with Salt vs Frozen Broccoli Spears:

• 500 calories of Boiled Beet Greens with Salt have 7.2 times more Vitamin A, 1.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin E and 5.1 times more Vitamin K than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6.3 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Beet Greens with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Beet Greens with Salt vs Frozen Broccoli Spears:

• 500 calories of Boiled Beet Greens with Salt have 3 times more Calcium, 7.5 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 3.9 times more Potassium, 30.1 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Phosphorus and 2 times more Selenium than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Frozen Broccoli Spears contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 19.4 times more Omega 3 and 2.3 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Boiled Beet Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beet Greens with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.