Comparing Nutrients in 5 ounces Boiled Beet Greens VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Boiled Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	NA	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	11% 4.1g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	60.3% 543μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	2.44% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	4.14% 0.054mg	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	4.96% 20μg	34% 136μg	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	39.2% 35.3mg	52% 46.8mg	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	17% 2.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	572% 686μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Calcium	16% 162mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	11.7% 0.1mg	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	33.7% 2.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	19.7% 0.45mg	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	8.3% 58mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Beet Greens vs Young Broadbeans:

• Boiled and Drained Beet Greens have 21.3 times more Vitamin A, 2.6 times more Vitamin B2, 3.8 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.5 times more Vitamin B1, 3 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Beet Greens vs Young Broadbeans:

• Boiled and Drained Beet Greens have 5.2 times more Calcium, 3.4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 3.6 times more Potassium and 4.8 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 2.3 times more Phosphorus and 1.3 times more Selenium than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Young Broadbeans have similar amounts of Iron, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Young Broadbeans contain 2.7 times more Energy, 31.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.