Comparing Nutrients in 5 ounces Boiled Beet Greens VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Beet Greens	Carrots	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	11% 4.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Carrots	Recommended Dietary Allowance
Vitamin A	60.3% 543μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	572% 686μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Carrots	Recommended Dietary Allowance
Calcium	16% 162mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.4% 125g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens have 1.8 times more Vitamin B1, 5 times more Vitamin B2, 1.2 times more Vitamin B5, 4.2 times more Vitamin C, 2.7 times more Vitamin E and 36.7 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.2 times more Vitamin A, 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled and Drained Beet Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Beet Greens vs Carrots:

• Boiled and Drained Beet Greens have 3.5 times more Calcium, 5.6 times more Copper, 6.3 times more Iron, 5.7 times more Magnesium, 3.6 times more Manganese, 2.8 times more Potassium, 9 times more Selenium, 3.5 times more Sodium and 2.1 times more Zinc than Raw Carrots.
• Both Boiled and Drained Beet Greens and Raw Carrots have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Beet Greens have 2.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Energy, 1.8 times more Carbohydrate and 7.9 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Beet Greens as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.