Comparing Nutrients in 7 ounces Beet Greens VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.51% 0.16g	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	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Broccoli Raab	Recommended Dietary Allowance
Calcium	23.2% 232mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Beet Greens have 2.4 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin C and 1.8 times more Vitamin K than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Beet Greens.
• Both Beet Greens and Broccoli Raab provide similar amounts of Vitamin E per seven ounces.
• Both Raw Beet Greens as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beet Greens vs Broccoli Raab:

• 7 ounces of Beet Greens have 4.5 times more Copper, 1.2 times more Iron, 3.2 times more Magnesium, 3.9 times more Potassium and 6.8 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.8 times more Phosphorus and 2 times more Zinc than Raw Beet Greens.
• Both Beet Greens and Broccoli Raab contain similar levels of Calcium, Manganese and Water per seven ounces.
• Both Raw Beet Greens as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beet Greens have 1.5 times more Carbohydrate and 1.4 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 47.3 times more Omega 3 and 1.4 times more Protein than Raw Beet Greens.
• 7 ounces of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Beet Greens VS Broccoli Raab

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

Beet greens are high in nutrients such as vitamin K, vitamin A, and fiber, which can support bone health, vision, and digestion. Broccoli raab, on the other hand, is rich in vitamins C, K, and A, as well as minerals like calcium and iron, which can help boost immunity and promote healthy blood. Both are nutritious choices, so including a variety of leafy greens in your diet can provide a range of health benefits.

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

Both beet greens and broccoli raab are nutritious leafy greens that can support weight loss due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Therefore, incorporating either beet greens or broccoli raab into a well-balanced, plant-based diet along with regular exercise can help support your weight loss goals.

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

Both beet greens and broccoli raab are excellent choices for building muscle due to their high nutrient content. Beet greens are rich in iron, which is essential for oxygen transport and energy production during exercise. Broccoli raab is high in vitamin K, which plays a role in muscle function and bone health. To support muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods, so incorporating both beet greens and broccoli raab into your meals can be beneficial.

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

Both Beet Greens and Broccoli Raab are nutritious leafy greens that can be grown sustainably. However, broccoli raab typically requires more resources such as water and land to produce compared to beet greens. Overall, both vegetables have a relatively low environmental impact compared to animal products.