Comparing Nutrients in 7 ounces Beets VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Beets	Young Broadbeans	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	18% 23.2g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	NA	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	14.6% 5.56g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Beets	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	5.8% 0.075mg	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	54% 216μg	47.6% 191μg	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	11% 9.72mg	72.8% 65.5mg	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	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

	Beets	Young Broadbeans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	20% 1.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	27.6% 0.64mg	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	11.3% 79.4mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Young Broadbeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Beets vs Young Broadbeans:

• 7 ounces of Beets have 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Young Broadbeans.
• While 7 oz of Raw Young Broadbeans contain 9 times more Vitamin A, 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 6.7 times more Vitamin C than Raw Beets.
• Both Beets and Young Broadbeans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Beets have insufficient amounts of Vitamin A
• 7 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Beets as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beets vs Young Broadbeans:

• 7 ounces of Beets have 1.3 times more Potassium and 1.6 times more Sodium than Young Broadbeans.
• While 7 oz of Raw Young Broadbeans contain 1.4 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Selenium and 1.7 times more Zinc than Raw Beets.
• Both Beets and Young Broadbeans contain similar levels of Copper, Manganese and Water per seven ounces.
• 7 ounces of Beets lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Broadbeans contain 1.7 times more Energy, 37.8 times more Omega 3, 1.5 times more Fiber and 3.5 times more Protein than Raw Beets.
• Both Beets and Young Broadbeans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Beets provide inadequate amounts of Energy and Omega 3
• Both Raw Beets as well as Raw Young Broadbeans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Beets VS Young Broadbeans

What are the health benefits of Beets compared to Young Broadbeans?

Beets are high in essential nutrients such as folate, potassium, and fiber, which can help support heart health, digestion, and overall well-being. On the other hand, young broad beans are a good source of plant-based protein, fiber, and antioxidants, which can help with muscle growth, digestion, and reducing inflammation. Both beets and young broad beans offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Beets or Young Broadbeans?

Both beets and young broad beans are nutritious options for weight loss due to their high fiber content and low calorie density. However, when it comes to weight loss, it ultimately depends on your overall diet and lifestyle habits. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Beets or more Young Broadbeans to gain more muscles while training consistently?

Both beets and young broad beans are nutritious options for muscle building due to their high protein content. However, young broad beans are slightly higher in protein compared to beets. Therefore, incorporating more young broad beans into your diet may be beneficial for muscle gain while training consistently. Additionally, beets are a great source of nitrates, which can help improve blood flow and exercise performance. Consider including a variety of plant-based protein sources in your diet to support muscle growth and overall health.

What is the environmental impact of producing Beets compared to Young Broadbeans?

Both beets and young broad beans have a relatively low environmental impact compared to animal-based foods. Beets are a root vegetable that requires minimal resources to grow, while young broad beans are legumes that can help fix nitrogen in the soil, reducing the need for synthetic fertilizers. Overall, both options are sustainable choices for a plant-based diet.