Comparing Nutrients in 7 ounces Boiled Beet Greens VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.33% 11g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	84.5% 760μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	20% 0.26mg	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	6.95% 27.8μg	33.2% 133μg	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	55% 49.4mg	124% 112mg	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	24% 3.6mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	800% 960μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22.6% 226mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	8.38% 0.075mg	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	47% 3.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	25.4% 0.58mg	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	11.6% 81.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Beet Greens vs Frozen Chopped Broccoli:

• Boiled and Drained Beet Greens have 7.4 times more Vitamin A, 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin E and 6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Beet Greens vs Frozen Chopped Broccoli:

• Boiled and Drained Beet Greens have 2 times more Calcium, 6.6 times more Copper, 2.3 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 4.3 times more Potassium and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3 and 2.3 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Boiled and Drained Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.