Comparing Nutrients in 100 calories Beet Greens VS Frozen Chopped Broccoli

Weight per 100 calories

• Beet Greens: 455g
• Frozen Chopped Broccoli: 385g

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 Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.7% 0.12g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.3% 17g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	18% 10g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	160% 1436μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1515% 1818μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	53% 532mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	16.2% 0.15mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	49% 1.13mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	102% 3464mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	68.5% 1027mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	11% 414g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Beet Greens vs Frozen Chopped Broccoli:

• Raw Beet Greens have 7.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin E and 5.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Beet Greens vs Frozen Chopped Broccoli:

• Raw Beet Greens have 2.5 times more Calcium, 5.9 times more Copper, 3.7 times more Iron, 4.6 times more Magnesium, 1.6 times more Manganese, 4.2 times more Potassium and 11.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Selenium than Raw Beet Greens.
• Both Raw Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Beet Greens have 1.6 times more Omega 6 and 1.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Fat, 22.2 times more Omega 3 and 2.3 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.