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Comparing Nutrients in 100 grams Beet GreensVSBaked White Potatoes

Macros Ratio

Protein Fat Carbs

Beet Greens
32%
4%
64%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

Beet GreensvsBaked White Potatoes
0.76%
Energy
3.17%
22 kcalvs92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.13%
Fat
0.15%
0.13 gvs0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
3.93%
Protein
3.75%
2.2 gvs2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
3.33%
Carbohydrate
16.2%
4.33 gvs21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.69%
Sugars
2.1%
0.5 gvs1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
9.74%
Fiber
5.53%
3.7 gvs2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.063%
Saturated Fat
0.13%
0.02 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.25%
Omega 3
0.94%
0.004 gvs0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.24%
Omega 6
0.29%
0.041 gvs0.049 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.46%
Water
2.04%
91 gvs75.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Beet GreensvsBaked White Potatoes
35%
Vitamin A
0.11%
316 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
8.33%
Thiamine
4%
0.1 mgvs0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
17%
Vitamin B2
3.3%
0.22 mgvs0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
2.5%
Vitamin B3
9.55%
0.4 mgvs1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
8.15%
Vitamin B6
16.2%
0.11 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
33.3%
Vitamin C
14%
30 mgvs12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
10%
Vitamin E
0.27%
1.5 mgvs0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
333%
Vitamin K
2.25%
400 μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
3.75%
Folate
9.5%
15 μgvs38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Beet GreensvsBaked White Potatoes
11.7%
Calcium
1%
117 mgvs10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
21.2%
Copper
14%
0.19 mgvs0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
32%
Iron
8%
2.57 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
16.7%
Magnesium
6.43%
70 mgvs27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
17%
Manganese
8.2%
0.39 mgvs0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
5.86%
Phosphorus
10.7%
41 mgvs75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
22.4%
Potassium
16%
762 mgvs544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.64%
Selenium
0.91%
0.9 μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
15%
Sodium
0.47%
226 mgvs7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.45%
Zinc
3.2%
0.38 mgvs0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Beet Greens vs Baked White Potatoes:
Raw Beet Greens have 316 times more Vitamin A, 2.1 times more Thiamine, 5.1 times more Vitamin B2, 2.4 times more Vitamin C, 37.5 times more Vitamin E and 148.1 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.8 times more Vitamin B3, 2 times more Vitamin B6 and 2.5 times more Folate than Raw Beet Greens.

Comparing minerals per 100 grams for Beet Greens vs Baked White Potatoes:
Raw Beet Greens have 11.7 times more Calcium, 1.5 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 1.8 times more Selenium and 32.3 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.8 times more Phosphorus than Raw Beet Greens. Both Raw Beet Greens and Baked Whole White Potatoes have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Beet Greens have 1.8 times more Fiber and 1.2 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.2 times more Energy, 4.9 times more Carbohydrate and 3.1 times more Sugars than Raw Beet Greens. Both Raw Beet Greens and Baked Whole White Potatoes have similar amounts of Protein per 100 g.Both Raw Beet Greens as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3 and Omega 6 in 100 g.




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