Comparing Nutrients in 7 ounces Boiled Beet Greens VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Beet Greens	Carrots	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.17% 0.2g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	15% 5.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Carrots	Recommended Dietary Allowance
Vitamin A	84.5% 760μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	800% 960μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Carrots	Recommended Dietary Allowance
Calcium	22.6% 226mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Beet Greens vs Carrots:

• Boiled and Drained Beet Greens have 1.8 times more Vitamin B1, 5 times more Vitamin B2, 1.2 times more Vitamin B5, 4.2 times more Vitamin C, 2.7 times more Vitamin E and 36.7 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.2 times more Vitamin A, 2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Carrots have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Beet Greens as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Beet Greens vs Carrots:

• Boiled and Drained Beet Greens have 3.5 times more Calcium, 5.6 times more Copper, 6.3 times more Iron, 5.7 times more Magnesium, 3.6 times more Manganese, 2.8 times more Potassium, 9 times more Selenium, 3.5 times more Sodium and 2.1 times more Zinc than Raw Carrots.
• Both Boiled and Drained Beet Greens and Raw Carrots have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Beet Greens have 2.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Energy, 1.8 times more Carbohydrate and 7.9 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Carrots have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Beet Greens as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.