Comparing Nutrients in 5 ounces Boiled Beet Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	2.83% 82.2kcal	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	13.6% 17.6g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	60.3% 543μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	26% 0.34mg	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	6.02% 24μg	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	18% 16mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	16% 162mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	66.6% 0.6mg	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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	37% 0.85mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.2% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Beet Greens versus 5 oz of 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 Potato Skin:

• 5 ounces of Boiled Beet Greens have more Vitamin A, 5.6 times more Vitamin B1, 7.6 times more Vitamin B2 and 2.2 times more Vitamin C than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Beet Greens have 3.8 times more Calcium, 3 times more Magnesium, 2.2 times more Potassium, 24.1 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.7 times more Copper and 1.7 times more Iron than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin contain similar levels of Manganese, Phosphorus and Water per five ounces.
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Potato Skin contain 2.1 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Beet Greens provide inadequate amounts of Energy
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.