Comparing Nutrients in 5 ounces Beet Greens VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.72% 6.14g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	14% 5.24g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	49.8% 448μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	18.6% 0.24mg	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	5.3% 21.3μg	29.4% 118μg	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	47.2% 42.5mg	32% 28.6mg	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	14% 2.13mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	472% 567μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Calcium	16.6% 166mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	6.6% 0.06mg	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	45.5% 3.64mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	21.4% 320mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Beet Greens vs Broccoli Raab:

• 5 ounces of Beet Greens have 2.4 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin C and 1.8 times more Vitamin K than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Beet Greens.
• Both Beet Greens and Broccoli Raab provide similar amounts of Vitamin E per five ounces.
• Both Raw Beet Greens as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Beet Greens vs Broccoli Raab:

• 5 ounces of Beet Greens have 4.5 times more Copper, 1.2 times more Iron, 3.2 times more Magnesium, 3.9 times more Potassium and 6.8 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.8 times more Phosphorus and 2 times more Zinc than Raw Beet Greens.
• Both Beet Greens and Broccoli Raab contain similar levels of Calcium, Manganese and Water per five ounces.
• Both Raw Beet Greens as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Beet Greens have 1.5 times more Carbohydrate and 1.4 times more Fiber than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 47.3 times more Omega 3 and 1.4 times more Protein than Raw Beet Greens.
• 5 ounces of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.