Comparing Nutrients in 100 grams Boiled Beets with Salt VS Boiled Young Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Boiled Young Broadbeans with Salt	30%	7%	63%

Macro Nutrients

	Boiled Beets with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Energy	1.5% 44kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	7.66% 9.96g	7.77% 10g	130g per day for Men 19-50 years
Sugars	11% 7.96g	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	5.26% 2g	NA	38g per day for Men 19-50 years
Protein	3% 1.68g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	1.32% 0.066mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	2.23% 0.029mg	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	14.5% 58μg	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	22% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	6.67% 0.06mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	11.3% 0.26mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.26% 83.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Boiled Young Broadbeans with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Beets with Salt vs Boiled Young Broadbeans with Salt:

• 100 grams of Boiled Beets with Salt have 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Young Broadbeans with Salt.
• While 100 g of Boiled and Drained Young Broadbeans with Salt contain 4.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3 and 5.5 times more Vitamin C than Boiled and Drained Beets with Salt.
• 100 grams of Boiled Young Broadbeans with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Young Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Beets with Salt vs Boiled Young Broadbeans with Salt:

• 100 grams of Boiled Beets with Salt have 1.2 times more Copper, 1.2 times more Manganese and 1.6 times more Potassium than Boiled Young Broadbeans with Salt.
• While 100 g of Boiled and Drained Young Broadbeans with Salt contain 1.9 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Young Broadbeans with Salt contain similar levels of Sodium and Water per 100 grams.
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Young Broadbeans with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Young Broadbeans with Salt contain 1.4 times more Energy, 36.4 times more Omega 3 and 2.9 times more Protein than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Boiled Young Broadbeans with Salt offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Beets with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Beets with Salt as well as Boiled and Drained Young Broadbeans with Salt provide inadequate amounts of Omega 6 in 100 grams.