Comparing Nutrients in 7 ounces Almonds VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Energy	39.6% 1149kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	33% 42.8g	8.33% 11g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	15% 5.75g	38g per day for Men 19-50 years
Protein	75% 42g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	0% 0mg	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	339% 51mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	53.4% 534mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	44.3% 1.02mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	53% 1804mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.8% 177g	3700g per day for Men 19-50 years

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

• Almonds have 1.8 times more Vitamin B1, 3.9 times more Vitamin B2, 7.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9 and 14.2 times more Vitamin E than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled and Drained Beet Greens have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Boiled Beet Greens:

• Almonds have 2.4 times more Calcium, 4.1 times more Copper, 2 times more Iron, 4 times more Magnesium, 4.2 times more Manganese, 11.7 times more Phosphorus, 4.6 times more Selenium and 6.2 times more Zinc than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 241 times more Sodium and 20.2 times more Water than Almonds.
• Both Almonds and Boiled and Drained Beet Greens have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 21.4 times more Energy, 249.7 times more Fat, 122.6 times more Saturated Fat, 189.6 times more Omega 6, 3.9 times more Carbohydrate, 7.3 times more Sugars, 4.3 times more Fiber and 8.2 times more Protein than Boiled and Drained Beet Greens.
• Both Almonds as well as Boiled and Drained Beet Greens have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.