Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Broccoli Raab	Boiled Beet Greens	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	8.33% 11g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.64% 1.2g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	15% 5.75g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	29% 260μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	20% 0.26mg	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	41% 165μg	6.95% 27.8μg	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	44.5% 40mg	55% 49.4mg	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	21.4% 3.2mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	21.4% 214mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	55.3% 0.5mg	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	53% 4.25mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	44.3% 1.02mg	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	20.7% 145mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Beet Greens per 7 oz

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

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

• 7 ounces of Broccoli Raab have 1.4 times more Vitamin B1, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.9 times more Vitamin B9 than Boiled Beet Greens.
• While 7 oz of Boiled and Drained Beet Greens contain 2.9 times more Vitamin A, 2.2 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Beet Greens provide similar amounts of Vitamin B5, Vitamin C and Vitamin E per seven ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Boiled Beet Greens:

• 7 ounces of Broccoli Raab have 1.8 times more Phosphorus and 1.5 times more Zinc than Boiled Beet Greens.
• While 7 oz of Boiled and Drained Beet Greens contain 6 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese, 4.6 times more Potassium and 7.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Beet Greens contain similar levels of Calcium, Iron and Water per seven ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 31.5 times more Omega 3 and 1.2 times more Protein than Boiled Beet Greens.
• While 7 oz of Boiled and Drained Beet Greens contain 1.9 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Beet Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Beet Greens provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.