Comparing Nutrients in 7 ounces Beet Greens VS Boiled Beets

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Beets	14%	3%	83%

Macro Nutrients

	Beet Greens	Boiled Beets	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.6g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	21.8% 15.8g	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	19.3% 7.34g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Beets	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.2% 0.13mg	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	7.44% 29.8μg	39.7% 159μg	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	66% 59.5mg	7.94% 7.14mg	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	20% 2.98mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Beets	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	16.3% 0.15mg	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	63.8% 5.1mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	28% 0.65mg	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	44.5% 1512mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Boiled Beets per 7 oz

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

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

• 7 ounces of Beet Greens have 158 times more Vitamin A, 3.7 times more Vitamin B1, 5.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 8.3 times more Vitamin C, 37.5 times more Vitamin E and 2000 times more Vitamin K than Boiled Beets.
• While 7 oz of Boiled and Drained Beets contain 5.3 times more Vitamin B9 than Raw Beet Greens.
• 7 ounces of Boiled Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beet Greens as well as Boiled and Drained Beets have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Beet Greens have 7.3 times more Calcium, 2.6 times more Copper, 3.3 times more Iron, 3 times more Magnesium, 2.5 times more Potassium and 2.9 times more Sodium than Boiled Beets.
• Both Beet Greens and Boiled Beets contain similar levels of Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Boiled Beets lack sufficient amounts of Calcium
• Both Raw Beet Greens as well as Boiled and Drained Beets lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beet Greens have 1.9 times more Fiber and 1.3 times more Protein than Boiled Beets.
• While 7 oz of Boiled and Drained Beets contain 2.3 times more Carbohydrate and 15.9 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens as well as Boiled and Drained Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.