Comparing Nutrients in 7 ounces Boiled Beets with Salt VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Boiled Beets with Salt	Broccoli Leaves	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.44% 0.075g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	4.05% 2.94g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Broccoli Leaves	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	9.92% 0.089mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	19.8% 0.45mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Broccoli Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Beets with Salt vs Broccoli Leaves:

• 7 oz of Raw Broccoli Leaves contain 2.4 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 25.9 times more Vitamin C than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled and Drained Beets with Salt as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Beets with Salt vs Broccoli Leaves:

• 7 ounces of Boiled Beets with Salt have 1.6 times more Copper, 1.4 times more Manganese and 10.6 times more Sodium than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 3 times more Calcium, 1.7 times more Phosphorus and 4.3 times more Selenium than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves contain similar levels of Iron, Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Boiled Beets with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Beets with Salt have 2 times more Carbohydrate and 5.4 times more Sugars than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 25.8 times more Omega 3 and 1.8 times more Protein than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beets with Salt as well as Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.