Comparing Nutrients in 500 calories Beet Greens VS Boiled Broccoli

Weight per 500 calories

• Beet Greens: 2273g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.6 times more energy per unit of mass than Raw Beet Greens, which is low in comparison to other foods. Beet Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.95g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.45g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	79% 103g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	221% 84g	124% 47g	38g per day for Men 19-50 years
Protein	89.3% 50g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	798% 7182μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	385% 5mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	220% 2.86mg	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	85.2% 341μg	386% 1543μg	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	758% 682mg	1030% 927mg	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	227% 34mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7576% 9091μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Broccoli	Recommended Dietary Allowance
Calcium	266% 2659mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	730% 58.4mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	379% 1591mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	386% 8.9mg	120% 2.77mg	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	133% 932mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	509% 17318mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	342% 5136mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	78.5% 8.64mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	56% 2069g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 6.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin E and 4.5 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B5, 4.5 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Beet Greens have 4.7 times more Calcium, 5 times more Copper, 6.1 times more Iron, 5.3 times more Magnesium, 3.2 times more Manganese, 4.1 times more Potassium, 8.8 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Boiled and Drained Broccoli.
• Both Raw Beet Greens and Boiled and Drained Broccoli have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Beet Greens have 1.3 times more Omega 6, 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Fat, 18.7 times more Omega 3 and 1.7 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.