Comparing Nutrients in 100 grams Beet Greens VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Beet Greens	Dried Butternuts	Recommended Dietary Allowance
Energy	0.76% 22kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	198% 33.7g	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	9.27% 12g	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	35% 316μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	11.7% 117mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	50% 0.45mg	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	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	285% 6.56mg	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	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Dried Butternuts per 100 g

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

Lets compare vitamin content per 100 grams of Beet Greens vs Dried Butternuts:

• 100 grams of Beet Greens have 52.7 times more Vitamin A, 1.5 times more Vitamin B2 and 9.4 times more Vitamin C than Dried Butternuts.
• While 100 g of Dried Butternuts contain 3.8 times more Vitamin B1, 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 5.3 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Beet Greens.
• 100 grams of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Beet Greens as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Beet Greens vs Dried Butternuts:

• 100 grams of Beet Greens have 2.2 times more Calcium, 1.8 times more Potassium, 226 times more Sodium and 27.3 times more Water than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.4 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 16.8 times more Manganese, 10.9 times more Phosphorus, 19.1 times more Selenium and 8.2 times more Zinc than Raw Beet Greens.
• 100 grams of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Butternuts contain 27.8 times more Energy, 438.3 times more Fat, 65.3 times more Saturated Fat, 2179.5 times more Omega 3, 822.6 times more Omega 6, 2.8 times more Carbohydrate, 1.3 times more Fiber and 11.3 times more Protein than Raw Beet Greens.
• 100 grams of Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6