Comparing Nutrients in 100 grams Beet Greens VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Energy	0.76% 22kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.33% 4.33g	9% 11.7g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	NA	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	9.74% 3.7g	11% 4.2g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	35% 316μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	1.72% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	2.92% 0.038mg	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	3.75% 15μg	24% 96μg	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	33.3% 30mg	36.7% 33mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Young Broadbeans	Recommended Dietary Allowance
Calcium	11.7% 117mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	8.22% 0.074mg	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	32% 2.57mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	14% 0.32mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.2% 81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Beet Greens vs Young Broadbeans:

• Raw Beet Greens have 17.6 times more Vitamin A, 2 times more Vitamin B2, 2.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 1.7 times more Vitamin B1, 3.8 times more Vitamin B3 and 6.4 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Vitamin C per 100 g.
• Both Raw Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Beet Greens vs Young Broadbeans:

• Raw Beet Greens have 5.3 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 3 times more Potassium and 4.5 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 2.3 times more Phosphorus, 1.3 times more Selenium and 1.5 times more Zinc than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Young Broadbeans contain 3.3 times more Energy, 47.3 times more Omega 3, 2.7 times more Carbohydrate and 2.5 times more Protein than Raw Beet Greens.
• Both Raw Beet Greens and Raw Young Broadbeans have similar amounts of Fiber per 100 g.
• Both Raw Beet Greens as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.