Comparing Nutrients in 100 grams Boiled Beet Greens VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Beet Greens	Baked Potato Flesh	Recommended Dietary Allowance
Energy	0.93% 27kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.46g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	2.34% 1.7g	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	7.63% 2.9g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	42.6% 383μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.75% 0.12mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	23% 0.3mg	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	3.5% 14μg	2.25% 9μg	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	27.7% 25mg	14.2% 13mg	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	12% 1.8mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	403% 484μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	11.4% 114mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	24% 0.22mg	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	23.8% 1.9mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	7% 0.16mg	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	5.86% 41mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Beet Greens versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Beet Greens vs Baked Potato Flesh:

• 100 grams of Boiled Beet Greens have more Vitamin A, 13.8 times more Vitamin B2, 1.6 times more Vitamin B9, 1.9 times more Vitamin C, 45.3 times more Vitamin E and 1613.3 times more Vitamin K than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 2.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Baked Potato Flesh provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Beet Greens vs Baked Potato Flesh:

• 100 grams of Boiled Beet Greens have 22.8 times more Calcium, 5.4 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 2.3 times more Potassium, 48.2 times more Sodium and 1.7 times more Zinc than Baked Potato Flesh.
• Both Boiled Beet Greens and Baked Potato Flesh contain similar levels of Copper, Phosphorus and Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Boiled and Drained Beet Greens as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Beet Greens have 1.9 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 3.4 times more Energy, 3.9 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Beet Greens.
• 100 grams of Boiled Beet Greens provide inadequate amounts of Energy
• Both Boiled and Drained Beet Greens as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.