Comparing Nutrients in 100 grams Boiled Beets VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Beet Greens	32%	4%	64%

Macro Nutrients

	Boiled Beets	Beet Greens	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.66% 9.96g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	11% 7.96g	0.69% 0.5g	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	5.26% 2g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	3% 1.68g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Beet Greens	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	35% 316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	8.15% 0.11mg	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	20% 80μg	3.75% 15μg	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	4% 3.6mg	33.3% 30mg	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	0.27% 0.04mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Beet Greens	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	21.2% 0.19mg	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	9.88% 0.79mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	17% 0.39mg	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	5.43% 38mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets VS Beet Greens per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Beets vs Beet Greens:

• 100 grams of Boiled Beets have 5.3 times more Vitamin B9 than Beet Greens.
• While 100 g of Raw Beet Greens contain 158 times more Vitamin A, 3.7 times more Vitamin B1, 5.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 8.3 times more Vitamin C, 37.5 times more Vitamin E and 2000 times more Vitamin K than Boiled and Drained Beets.
• Both Boiled Beets and Beet Greens provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Beets as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Beets vs Beet Greens:

• 100 g of Raw Beet Greens contain 7.3 times more Calcium, 2.6 times more Copper, 3.3 times more Iron, 3 times more Magnesium, 2.5 times more Potassium and 2.9 times more Sodium than Boiled and Drained Beets.
• Both Boiled Beets and Beet Greens contain similar levels of Manganese, Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Boiled Beets lack sufficient amounts of Calcium
• Both Boiled and Drained Beets as well as Raw Beet Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Beets have 2.3 times more Carbohydrate and 15.9 times more Sugars than Beet Greens.
• While 100 g of Raw Beet Greens contain 1.9 times more Fiber and 1.3 times more Protein than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.