Comparing Nutrients in 5 ounces Boiled Beet Greens VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Beet Greens	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.27% 0.045g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	2.74% 2g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	60.3% 543μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	67% 0.87mg	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	7.8% 31μg	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	21.3% 19mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	572% 686μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Baked Potato Skin	Recommended Dietary Allowance
Calcium	16% 162mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	129% 1.16mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	38% 0.87mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.4% 126g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Beet Greens versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Beet Greens vs Baked Potato Skin:

• 5 ounces of Boiled Beet Greens have 383 times more Vitamin A, 2.7 times more Vitamin B2, 1.8 times more Vitamin C, 45.3 times more Vitamin E and 284.7 times more Vitamin K than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 6.1 times more Vitamin B3, 2.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Baked Potato Skin provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Beet Greens vs Baked Potato Skin:

• 5 ounces of Boiled Beet Greens have 3.4 times more Calcium, 1.6 times more Magnesium, 1.6 times more Potassium, 11.5 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3.3 times more Copper, 3.7 times more Iron and 2.5 times more Phosphorus than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Baked Potato Skin contain similar levels of Manganese and Zinc per five ounces.
• Both Boiled and Drained Beet Greens as well as Baked Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Potato Skin contain 7.3 times more Energy, 8.4 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Beet Greens.
• 5 ounces of Boiled Beet Greens provide inadequate amounts of Energy
• Both Boiled and Drained Beet Greens as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.