Comparing Nutrients in 500 calories Boiled Beet Greens VS Broccoli

Weight per 500 calories

• Boiled Beet Greens: 1852g
• Broccoli: 1471g

Raw Broccoli has 1.3 times more energy per unit of mass than Boiled and Drained Beet Greens, which is low in comparison to other foods. Boiled Beet Greens having very low energy density.

Which food has more nutrients per 500 calories - Boiled Beet Greens or Broccoli?

Macros Ratio

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

Macro Nutrients

	Boiled Beet Greens	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	15.3% 11g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	141% 53.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	85% 47.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Broccoli	Recommended Dietary Allowance
Vitamin A	788% 7093μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7469% 8963μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Broccoli	Recommended Dietary Allowance
Calcium	211% 2111mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	300% 1259mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	134% 3.1mg	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	108% 759mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	495% 16833mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	298% 4463mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	84% 9.26mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Beet Greens vs Broccoli:

• Boiled and Drained Beet Greens have 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.
• While Raw Broccoli contains 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.
• Both Boiled and Drained Beet Greens and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Beet Greens as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Beet Greens vs Broccoli:

• Boiled and Drained Beet Greens have 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.
• While Raw Broccoli contains 1.3 times more Phosphorus and 2.2 times more Selenium than Boiled and Drained Beet Greens.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Beet Greens have 1.7 times more Omega 6 and 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Boiled and Drained Beet Greens and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Beet Greens as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.