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Comparing Nutrients in 7 ounces BroccoliVS Boiled Beet Greens

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Boiled Beet Greens
30%
5%
65%
7 oz ▼

Macro Nutrients

2.33%67.5kcal
Energy
1.85%53.6kcal
67.5 kcalvs53.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.76%0.73g
Fat
0.41%0.4g
0.73 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.19%0.062g
0.23 gvs0.062 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.13g
Omega 3
0.74%0.012g
0.13 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g
Omega 6
0.76%0.13g
0.097 gvs0.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g
Carbohydrate
8.33%11g
13 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
4.65%3.37g
Sugars
1.64%1.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.37 gvs1.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
1.86%1.35g
Fructose
NA
≤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]
1.35 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.97g
Glucose
NA
0.97 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.2g
Sucrose
NA
0.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g
Fiber
15%5.75g
5.16 gvs5.75 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10%5.6g
Protein
9.1%5.1g
5.6 gvs5.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

6.84%61.5μg
Vitamin A
84.5%760μg
RAE, retinol activity equivalents
61.5 μgvs760 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
11.7%0.14mg
Vitamin B1
19.3%0.23mg
Thiamine
0.14 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B2
44%0.57mg
Riboflavin
0.23 mgvs0.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.93%1.27mg
Vitamin B3
6.2%0.99mg
Niacin, nicotinic acid, niacinamide
1.27 mgvs0.99 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.7%1.14mg
Vitamin B5
13%0.65mg
Pantothenic acid
1.14 mgvs0.65 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.7%0.35mg
Vitamin B6
20%0.26mg
Pyridoxine
0.35 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
31.3%125μg
Vitamin B9
6.95%27.8μg
Folates and Folic Acid
125 μgvs27.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
197%177mg
Vitamin C
55%49.4mg
Ascorbic acid
177 mgvs49.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.3%1.55mg
Vitamin E
24%3.6mg
Tocopherols and Tocotrienols
1.55 mgvs3.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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168%202μg
Vitamin K
800%960μg
Phytomenadione or phylloquinone
202 μgvs960 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.33%93mg
Calcium
22.6%226mg
93 mgvs226 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.097mg
Copper
55.3%0.5mg
0.097 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
18%1.45mg
Iron
47%3.77mg
1.45 mgvs3.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.92%41.7mg
Magnesium
32%135mg
41.7 mgvs135 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.42mg
Manganese
44.3%1.02mg
0.42 mgvs1.02 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
18.7%131mg
Phosphorus
11.6%81.4mg
131 mgvs81.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
18.4%627mg
Potassium
53%1804mg
627 mgvs1804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
9.02%4.96μg
Selenium
3.25%1.8μg
4.96 μgvs1.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.37%65.5mg
Sodium
32%478mg
65.5 mgvs478 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
7.4%0.81mg
Zinc
9.02%0.99mg
0.81 mgvs0.99 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.8%177g
Water
4.8%177g
177 gvs177 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Broccoli vs Boiled Beet Greens:
Comparing minerals per 7 ounces for Broccoli vs Boiled Beet Greens:
Comparison of macro-nutrients per 7 ounces:



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