Comparing Nutrients in 7 ounces Beet Greens VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Beet Greens	Frozen Carrots	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Frozen Carrots	Recommended Dietary Allowance
Calcium	23.2% 232mg	7.14% 71.4mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	13.7% 466mg	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	9% 135mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Beet Greens have 2.3 times more Vitamin B1, 5.9 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 12 times more Vitamin C, 2.6 times more Vitamin E and 22.7 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.2 times more Vitamin A than Raw Beet Greens.
• Both Beet Greens and Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Beet Greens as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beet Greens vs Frozen Carrots:

• 7 ounces of Beet Greens have 3.3 times more Calcium, 2.6 times more Copper, 5.8 times more Iron, 5.8 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 3.2 times more Potassium and 3.3 times more Sodium than Frozen Carrots.
• Both Beet Greens and Frozen Carrots contain similar levels of Zinc and Water per seven ounces.
• Both Raw Beet Greens as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Beet Greens have 2.8 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.8 times more Carbohydrate and 9.5 times more Sugars than Raw Beet Greens.
• Both Beet Greens and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Raw Beet Greens as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Beet Greens VS Frozen Carrots

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

Beet greens are a great source of nutrients such as vitamin K, vitamin A, vitamin C, and fiber. They also contain antioxidants that help reduce inflammation and support overall health. On the other hand, frozen carrots are rich in beta-carotene, which is beneficial for eye health and immune function. Both options offer unique health benefits, so including a variety of vegetables in your diet is ideal for overall health.

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

Both beet greens and frozen carrots can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, beet greens are particularly nutrient-dense and are a great source of vitamins, minerals, and antioxidants that can support overall health and weight loss. Frozen carrots are also a good option, but may not offer as many nutrients as beet greens. Ultimately, incorporating a variety of vegetables into your diet, including both beet greens and frozen carrots, can help support weight loss and overall health.

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

Beet greens are a great source of nutrients like iron, calcium, and vitamin K, which can support muscle function and recovery. However, frozen carrots are also a good source of beta-carotene, which can help reduce inflammation and support overall muscle health. Both can be beneficial for muscle gain, but incorporating a variety of nutrient-dense foods in your diet, including both beet greens and frozen carrots, will provide a well-rounded approach to supporting muscle growth while training consistently.

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

Beet greens have a lower environmental impact compared to frozen carrots as they require less water, land, and energy to produce. Additionally, beet greens are typically grown closer to the surface, making them more sustainable and eco-friendly.