Comparing Nutrients in 100 calories Beet Greens VS Boiled Beet Greens

Weight per 100 calories

• Beet Greens: 455g
• Boiled Beet Greens: 370g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Beet Greens or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	3.07% 2.22g	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	44.3% 17g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	18% 10g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	160% 1436μg	158% 1419μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	24.4% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	37.6% 0.49mg	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	17% 68μg	13% 52μg	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	152% 136mg	102% 92mg	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	45.5% 6.8mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1515% 1818μg	1494% 1793μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	53% 532mg	42.2% 422mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	103% 0.93mg	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	146% 11.7mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	82.8% 1.9mg	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	26.6% 186mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	102% 3464mg	99% 3367mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	68.5% 1027mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	11% 414g	8.92% 330g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 1.3 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Beet Greens vs Boiled Beet Greens:

• Raw Beet Greens have 1.3 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.2 times more Selenium and 1.3 times more Water than Boiled and Drained Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Copper, Manganese, Potassium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Beet Greens have 1.6 times more Fiber than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Omega 6 than Raw Beet Greens.
• Both Raw Beet Greens and Boiled and Drained Beet Greens have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Raw Beet Greens as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.