Comparing Nutrients in 5 ounces Boiled Beets with Salt VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Boiled Beets with Salt	Broccoli Leaves	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	5.5% 7.17g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	2.9% 2.1g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	17.3% 0.23mg	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	25% 101μg	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	147% 132mg	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	Broccoli Leaves	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	7.1% 0.064mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	14% 0.32mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.34% 123g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Broccoli Leaves per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Beets with Salt vs Broccoli Leaves:

• 5 oz of Raw Broccoli Leaves contain 2.4 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 25.9 times more Vitamin C than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled and Drained Beets with Salt as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Beets with Salt vs Broccoli Leaves:

• 5 ounces of Boiled Beets with Salt have 1.6 times more Copper, 1.4 times more Manganese and 10.6 times more Sodium than Broccoli Leaves.
• While 5 oz of Raw Broccoli Leaves contain 3 times more Calcium, 1.7 times more Phosphorus and 4.3 times more Selenium than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves contain similar levels of Iron, Magnesium, Potassium, Zinc and Water per five ounces.
• 5 ounces of Boiled Beets with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Beets with Salt have 2 times more Carbohydrate and 5.4 times more Sugars than Broccoli Leaves.
• While 5 oz of Raw Broccoli Leaves contain 25.8 times more Omega 3 and 1.8 times more Protein than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beets with Salt as well as Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in five ounces.