Comparing Nutrients in 100 grams Beets VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Beets	Boiled Beet Greens	Recommended Dietary Allowance
Energy	1.5% 43kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.35% 9.56g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	0.83% 0.6g	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	7.37% 2.8g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	2.88% 1.6g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Beets	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	10% 0.13mg	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	27.3% 109μg	3.5% 14μg	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	5.44% 4.9mg	27.7% 25mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	403% 484μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	28% 0.25mg	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	10% 0.8mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	22.3% 0.51mg	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	5.7% 40mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	26.7% 909mg	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	5.2% 78mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Beets VS Boiled Beet Greens per 100 g

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

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

• 100 grams of Beets have 7.8 times more Vitamin B9 than Boiled Beet Greens.
• While 100 g of Boiled and Drained Beet Greens contain 191.5 times more Vitamin A, 3.8 times more Vitamin B1, 7.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6, 5.1 times more Vitamin C, 45.3 times more Vitamin E and 2420 times more Vitamin K than Raw Beets.
• 100 grams of Beets have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beets as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Boiled and Drained Beet Greens contain 7.1 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 2.8 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Raw Beets.
• Both Beets and Boiled Beet Greens contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Beets lack sufficient amounts of Calcium
• Both Raw Beets as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Beets have 1.8 times more Carbohydrate and 11.3 times more Sugars than Boiled Beet Greens.
• While 100 g of Boiled and Drained Beet Greens contain 1.6 times more Protein than Raw Beets.
• Both Beets and Boiled Beet Greens offer comparable quantities of Fiber per 100 grams.
• Both Raw Beets as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.