Comparing Nutrients in 7 ounces Boiled Beets VS Beet Greens

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Boiled Beets	Beet Greens	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	42% 0.38mg	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	19.6% 1.57mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	33.7% 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	10.8% 75.4mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets VS Beet Greens per 7 oz

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

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

• 7 ounces of Boiled Beets have 5.3 times more Vitamin B9 than Beet Greens.
• While 7 oz of Raw Beet Greens contain 158 times more Vitamin A, 3.7 times more Vitamin B1, 5.5 times more Vitamin B2, 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 and Drained Beets.
• Both Boiled Beets and Beet Greens provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Beets as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Beet Greens contain 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 and Drained Beets.
• Both Boiled Beets and Beet Greens contain similar levels of Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Boiled Beets lack sufficient amounts of Calcium
• Both Boiled and Drained Beets as well as Raw Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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