Comparing Nutrients in 7 ounces Beet Greens VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	1.4% 0.24g	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	18% 23.2g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	19.3% 7.34g	22% 8.33g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	5.8% 0.075mg	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	47.6% 191μg	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	72.8% 65.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.37% 43.7mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	27.6% 0.64mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.34% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Beet Greens vs Young Broadbeans:

• Raw Beet Greens have 17.6 times more Vitamin A, 2 times more Vitamin B2, 2.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.7 times more Vitamin B1, 3.8 times more Vitamin B3 and 6.4 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Vitamin C per 7 oz.
• Both Raw Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Beet Greens vs Young Broadbeans:

• Raw Beet Greens have 5.3 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 3 times more Potassium and 4.5 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 2.3 times more Phosphorus, 1.3 times more Selenium and 1.5 times more Zinc than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Young Broadbeans contain 3.3 times more Energy, 47.3 times more Omega 3, 2.7 times more Carbohydrate and 2.5 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Fiber per 7 oz.
• Both Raw Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.