Comparing Nutrients in 500 calories Boiled Carrots VS Boiled Beet Greens

Weight per 500 calories

• Boiled Carrots: 1429g
• Boiled Beet Greens: 1852g

Boiled Carrots have 1.3 times more energy per 100g than Boiled Beet Greens. It has low energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Boiled Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	77.8% 101g	130g per day for Men 19-50 years
Sugars	68% 49.3g	15.3% 11g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	141% 53.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	788% 7093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	188% 2.44mg	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	50% 200μg	65% 259μg	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	57% 51.4mg	512% 461mg	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	98% 14.7mg	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	7469% 8963μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	43% 429mg	211% 2111mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	516% 4.65mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	440% 35mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	300% 1259mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	414% 9.5mg	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	61.2% 429mg	108% 759mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	495% 16833mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	298% 4463mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	84% 9.26mg	11mg per day for Men 19-50 years
Water	35% 1288g	44.6% 1651g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 1.7 times more Vitamin A than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2.3 times more Vitamin B1, 8.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9, 9 times more Vitamin C, 2.3 times more Vitamin E and 45.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Beet Greens contain 4.9 times more Calcium, 19.1 times more Copper, 7.2 times more Iron, 8.8 times more Magnesium, 4.3 times more Manganese, 1.8 times more Phosphorus, 5 times more Potassium, 1.7 times more Selenium, 5.4 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 4.4 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 7.8 times more Omega 3, 1.3 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Beet Greens have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.