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

Weight per 500 calories

• Beet Greens: 2273g
• Boiled Spears Frozen Broccoli: 1786g

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

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

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Beet Greens	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.95g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.45g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	1.37% 0.23g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	36.2% 26.3g	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	221% 84g	141% 53.6g	38g per day for Men 19-50 years
Protein	89.3% 50g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	798% 7182μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	385% 5mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	179% 2.32mg	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	134% 536μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7576% 9091μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	266% 2659mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	85.3% 0.77mg	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	730% 58.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	379% 1591mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	386% 8.9mg	252% 5.8mg	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	140% 982mg	700mg per day for Men 19-50 years
Potassium	509% 17318mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	342% 5136mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	78.5% 8.64mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	56% 2069g	43.8% 1620g	3700g per day for Men 19-50 years

Beet Greens VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Beet Greens have 7.9 times more Vitamin A, 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin E and 5.8 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Vitamin B9 than Raw Beet Greens.
• Both Beet Greens and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 500 calories.
• Both Raw Beet Greens as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Beet Greens have 2.9 times more Calcium, 5.7 times more Copper, 5.4 times more Iron, 4.5 times more Magnesium, 1.5 times more Manganese, 5.4 times more Potassium, 12 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.7 times more Selenium than Raw Beet Greens.
• Both Beet Greens and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Beet Greens have 1.6 times more Fiber than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 8.3 times more Omega 3 and 2.3 times more Sugars than Raw Beet Greens.
• Both Beet Greens and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.