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

Macros Ratio

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

Macro Nutrients

	Broccoli Leaves	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.72% 10g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	21.8% 15.8g	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	12% 4.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	10.2% 0.13mg	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	35.2% 141μg	39.7% 159μg	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	206% 185mg	7.94% 7.14mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	22% 1.75mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	28% 0.65mg	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	18.7% 131mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.67% 173g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Broccoli Leaves have 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 Beets with Salt.
• Both Broccoli Leaves and Boiled Beets with Salt provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Broccoli Leaves as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Broccoli Leaves have 3 times more Calcium, 1.7 times more Phosphorus and 4.3 times more Selenium than Boiled Beets with Salt.
• While 7 oz of Boiled and Drained Beets with Salt contain 1.6 times more Copper, 1.4 times more Manganese and 10.6 times more Sodium than Raw Broccoli Leaves.
• Both Broccoli Leaves and Boiled Beets with Salt 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 Broccoli Leaves have 25.8 times more Omega 3 and 1.8 times more Protein than Boiled Beets with Salt.
• While 7 oz of Boiled and Drained Beets with Salt contain 2 times more Carbohydrate and 5.4 times more Sugars than Raw Broccoli Leaves.
• Both Broccoli Leaves and Boiled Beets with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Raw Broccoli Leaves as well as Boiled and Drained Beets with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.