Comparing Nutrients in 100 grams Beet Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Beet Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.76% 22kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.95% 0.69g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	35% 316μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.3% 30mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	NA	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	NA	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	15% 226mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	NA	11mg per day for Men 19-50 years
Water	2.46% 91g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Beet Greens vs Frozen Roasted Potatoes with Salt:

• Raw Beet Greens have 17.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Beet Greens vs Frozen Roasted Potatoes with Salt:

• Raw Beet Greens have 7.8 times more Calcium, 5.1 times more Iron, 1.7 times more Potassium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.3 times more Sodium than Raw Beet Greens.

Comparison of macro-nutrients per 100 grams:

• Raw Beet Greens have 1.4 times more Fiber than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 5.8 times more Energy, 13.9 times more Fat and 6 times more Carbohydrate than Raw Beet Greens.
• Both Raw Beet Greens and Frozen Roasted Potatoes with Salt have similar amounts of Protein per 100 g.
• Both Raw Beet Greens as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.