Comparing Nutrients in 7 ounces Boiled Beet Greens VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	15% 5.75g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Vitamin A	84.5% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	800% 960μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Potato Skin	Recommended Dietary Allowance
Calcium	22.6% 226mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Beet Greens versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Beet Greens have more Vitamin A, 5.6 times more Vitamin B1, 7.6 times more Vitamin B2 and 2.2 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Beet Greens vs Potato Skin:

• 7 ounces of Boiled Beet Greens have 3.8 times more Calcium, 3 times more Magnesium, 2.2 times more Potassium, 24.1 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Copper and 1.7 times more Iron than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.1 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Beet Greens provide inadequate amounts of Energy
• Both Boiled and Drained Beet Greens as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.