Comparing Nutrients in 5 ounces Beet Greens VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Beet Greens	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.08% 31kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	14% 5.24g	NA	38g per day for Men 19-50 years
Protein	5.57% 3.1g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	49.8% 448μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	472% 567μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Dried Beechnuts	Recommended Dietary Allowance
Calcium	16.6% 166mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	21.4% 320mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Beet Greens vs Dried Beechnuts:

• 5 ounces of Beet Greens have more Vitamin A and 1.9 times more Vitamin C than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Beet Greens.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Beet Greens as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Beet Greens vs Dried Beechnuts:

• 5 ounces of Beet Greens have 117 times more Calcium, more Magnesium, more Phosphorus, 5.9 times more Sodium and 13.8 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.5 times more Copper, 3.4 times more Manganese and 1.3 times more Potassium than Raw Beet Greens.
• Both Beet Greens and Dried Beechnuts contain similar levels of Iron and Zinc per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 26.2 times more Energy, 384.6 times more Fat, 286 times more Saturated Fat, 425 times more Omega 3, 448.5 times more Omega 6, 7.7 times more Carbohydrate and 2.8 times more Protein than Raw Beet Greens.
• 5 ounces of Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6