Comparing Nutrients in 100 grams Boiled Beets with Salt VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets with Salt	14%	3%	83%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Boiled Beets with Salt	Broccoli Leaves	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.22% 0.038g	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	3.9% 5.06g	130g per day for Men 19-50 years
Sugars	11% 7.96g	2.04% 1.48g	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	3% 1.68g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets with Salt	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	12.2% 0.16mg	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	17.8% 71μg	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	104% 93mg	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	Broccoli Leaves	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	5% 0.045mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	9.96% 0.23mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beets with Salt VS Broccoli Leaves per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Beets with Salt vs Broccoli Leaves:

• 100 g of Raw Broccoli Leaves contain 2.4 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 25.9 times more Vitamin C than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves provide similar amounts of Vitamin B9 per 100 grams.
• Both Boiled and Drained Beets with Salt as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Beets with Salt vs Broccoli Leaves:

• 100 grams of Boiled Beets with Salt have 1.6 times more Copper, 1.4 times more Manganese and 10.6 times more Sodium than Broccoli Leaves.
• While 100 g of Raw Broccoli Leaves contain 3 times more Calcium, 1.7 times more Phosphorus and 4.3 times more Selenium than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves contain similar levels of Iron, Magnesium, Potassium, Zinc and Water per 100 grams.
• 100 grams of Boiled Beets with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Beets with Salt have 2 times more Carbohydrate and 5.4 times more Sugars than Broccoli Leaves.
• While 100 g of Raw Broccoli Leaves contain 25.8 times more Omega 3 and 1.8 times more Protein than Boiled and Drained Beets with Salt.
• Both Boiled Beets with Salt and Broccoli Leaves offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Beets with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beets with Salt as well as Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in 100 grams.