Comparing Nutrients in 5 ounces Boiled Beet Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Beet Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	60.3% 543μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.2% 35.3mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 162mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	NA	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	38% 1288mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	NA	11mg per day for Men 19-50 years
Water	3.4% 126g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Beet Greens vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Beet Greens have 14.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 5 ounces for Boiled Beet Greens vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Beet Greens have 7.6 times more Calcium, 3.8 times more Iron, 2 times more Potassium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Boiled and Drained Beet Greens and Frozen Roasted Potatoes with Salt have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Roasted Potatoes with Salt contain 4.7 times more Energy, 9.1 times more Fat and 4.8 times more Carbohydrate than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Roasted Potatoes with Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled and Drained Beet Greens as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.