Comparing Nutrients in 100 calories Beet Greens VS Frozen Broccoli Spears

Weight per 100 calories

• Beet Greens: 455g
• Frozen Broccoli Spears: 345g

Frozen Broccoli Spears have 1.3 times more energy per unit of mass than Raw Beet Greens, which is very low in comparison to other foods. Beet Greens having very low energy density.

Discover which food has more nutrients per 100 calories - Beet Greens or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.75% 0.13g	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% 5.07g	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	27.2% 10.3g	38g per day for Men 19-50 years
Protein	18% 10g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	160% 1436μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	46.4% 0.6mg	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	81% 324μg	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	262% 236mg	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% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1515% 1818μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	53% 532mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	13.8% 0.12mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	38.4% 0.88mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	102% 3464mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	68.5% 1027mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	11% 414g	8.44% 312g	3700g per day for Men 19-50 years

Beet Greens VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Beet Greens or Frozen Broccoli Spears?

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

• 100 calories of Beet Greens have 7.3 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin E and 5.2 times more Vitamin K than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.3 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw Beet Greens as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Beet Greens have 3.8 times more Calcium, 7 times more Copper, 4.7 times more Iron, 5.8 times more Magnesium, 2 times more Manganese, 4 times more Potassium, 17.5 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 1.6 times more Selenium than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Beet Greens have 1.6 times more Fiber than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 23.7 times more Omega 3 and 2.2 times more Sugars than Raw Beet Greens.
• Both Beet Greens and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.