Comparing Nutrients in 500 calories Boiled Beet Greens VS Baked Red Potatoes

Weight per 500 calories

• Boiled Beet Greens: 1852g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 3.2 times more energy per unit of mass than Boiled and Drained Beet Greens, which is average 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 Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Beet Greens	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.66% 0.28g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	15.3% 11g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	141% 53.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	85% 47.6g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	788% 7093μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7469% 8963μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	211% 2111mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	300% 1259mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	495% 16833mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	NA	55μg per day for Men 19-50 years
Sodium	298% 4463mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	84% 9.26mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Beet Greens vs Baked Red Potatoes:

• Boiled and Drained Beet Greens have 1234.1 times more Vitamin A, 5.2 times more Vitamin B1, 18.6 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, 6.4 times more Vitamin C, 72.9 times more Vitamin E and 557 times more Vitamin K than Baked Whole Red Potatoes.
• Both Boiled and Drained Beet Greens and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Beet Greens as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Beet Greens vs Baked Red Potatoes:

• Boiled and Drained Beet Greens have 40.8 times more Calcium, 4.6 times more Copper, 8.7 times more Iron, 7.8 times more Magnesium, 9.6 times more Manganese, 1.8 times more Phosphorus, 5.4 times more Potassium, 64.7 times more Sodium, 4 times more Zinc and 3.7 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Beet Greens have 1.3 times more Omega 3, 4.3 times more Omega 6, 1.4 times more Sugars, 5.2 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• Both Boiled and Drained Beet Greens and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Beet Greens as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.