Comparing Nutrients in 7 ounces Beet Greens VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23.2% 232mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	22% 0.51mg	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	16.7% 117mg	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	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Beet Greens have 5.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.9 times more Vitamin K than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per seven ounces.
• Both Raw Beet Greens as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Beet Greens have 2.9 times more Calcium, 5.3 times more Copper, 3.6 times more Iron, 4.4 times more Magnesium, 1.5 times more Manganese, 3 times more Potassium and 13.3 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Phosphorus and 2.1 times more Selenium than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beet Greens have 1.2 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 31.3 times more Omega 3, 2.9 times more Sugars and 1.4 times more Protein than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Beet Greens VS Frozen Broccoli Spears

What are the health benefits of Beet Greens compared to Frozen Broccoli Spears?

Beet greens are a great source of vitamins A, C, and K, as well as minerals like iron, calcium, and magnesium. They also contain antioxidants that can help reduce inflammation and support overall health. On the other hand, frozen broccoli spears are high in vitamin C, fiber, and antioxidants like sulforaphane, which may help reduce the risk of chronic diseases. Both are nutritious options, but beet greens offer a wider range of vitamins and minerals.

Can I lose weight easier by eating more Beet Greens or Frozen Broccoli Spears?

Both beet greens and frozen broccoli spears are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to beet greens. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight easier. Remember to pair them with a variety of other nutrient-dense foods for a balanced diet.

Should I eat more Beet Greens or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both beet greens and frozen broccoli spears are excellent choices for muscle gain due to their high nutrient content. Beet greens are rich in iron, which is important for oxygen transport to muscles during exercise. Frozen broccoli spears are high in protein, which is essential for muscle repair and growth. To maximize muscle gain, it is recommended to include a variety of nutrient-dense foods in your diet, including both beet greens and frozen broccoli spears.

What is the environmental impact of producing Beet Greens compared to Frozen Broccoli Spears?

Beet greens have a lower environmental impact compared to frozen broccoli spears. Beet greens are a byproduct of beet production, so they require fewer resources to produce. On the other hand, frozen broccoli spears require more water, energy, and resources for cultivation, processing, and transportation. Choosing beet greens over frozen broccoli spears can help reduce your carbon footprint and support sustainable food choices.