Comparing Nutrients in 5 ounces Beets VS Young Broadbeans

Macros Ratio

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

Macro Nutrients

	Beets	Young Broadbeans	Recommended Dietary Allowance
Energy	2.1% 61kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	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	10.4% 13.6g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Beets	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.44% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	4.14% 0.054mg	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	38.6% 155μg	34% 136μg	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	7.7% 6.95mg	52% 46.8mg	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

	Beets	Young Broadbeans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.7% 0.1mg	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% 1.13mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	19.7% 0.45mg	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	8.1% 56.7mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	7.37% 111mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Young Broadbeans per 5 oz

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

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

• 5 ounces of Beets have 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Young Broadbeans.
• While 5 oz of Raw Young Broadbeans contain 9 times more Vitamin A, 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 6.7 times more Vitamin C than Raw Beets.
• Both Beets and Young Broadbeans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Beets have insufficient amounts of Vitamin A
• 5 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Beets as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Beets vs Young Broadbeans:

• 5 ounces of Beets have 1.3 times more Potassium and 1.6 times more Sodium than Young Broadbeans.
• While 5 oz of Raw Young Broadbeans contain 1.4 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Selenium and 1.7 times more Zinc than Raw Beets.
• Both Beets and Young Broadbeans contain similar levels of Copper, Manganese and Water per five ounces.
• 5 ounces of Beets lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Young Broadbeans contain 1.7 times more Energy, 37.8 times more Omega 3, 1.5 times more Fiber and 3.5 times more Protein than Raw Beets.
• Both Beets and Young Broadbeans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Beets provide inadequate amounts of Energy and Omega 3
• Both Raw Beets as well as Raw Young Broadbeans provide inadequate amounts of Omega 6 in five ounces.