Comparing Nutrients in 5 ounces Boiled Beets with Salt VS Boiled Young Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Boiled Young Broadbeans with Salt	30%	7%	63%

Macro Nutrients

	Boiled Beets with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	11% 14.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	7.46% 2.83g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	1.87% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	3.16% 0.041mg	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	28.3% 113μg	20.6% 82.2μg	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	5.67% 5.1mg	31% 28mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	9.45% 0.085mg	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	14% 1.1mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	16% 0.37mg	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	7.7% 54mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.34% 123g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Boiled Young Broadbeans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Beets with Salt versus 5 oz of Boiled Young Broadbeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Beets with Salt vs Boiled Young Broadbeans with Salt:

• 5 ounces of Boiled Beets with Salt have 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Young Broadbeans with Salt.
• While 5 oz of Boiled and Drained Young Broadbeans with Salt contain 4.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3 and 5.5 times more Vitamin C than Boiled and Drained Beets with Salt.
• 5 ounces of Boiled Young Broadbeans with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Beets with Salt vs Boiled Young Broadbeans with Salt:

• 5 ounces of Boiled Beets with Salt have 1.2 times more Copper, 1.2 times more Manganese and 1.6 times more Potassium than Boiled Young Broadbeans with Salt.
• While 5 oz of Boiled and Drained Young Broadbeans with Salt contain 1.9 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Young Broadbeans with Salt contain similar levels of Sodium and Water per five ounces.
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Young Broadbeans with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Young Broadbeans with Salt contain 1.4 times more Energy, 36.4 times more Omega 3 and 2.9 times more Protein than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Young Broadbeans with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Beets with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Young Broadbeans with Salt provide inadequate amounts of Omega 6 in five ounces.