Comparing Nutrients in 300 calories Boiled Beets with SaltVS Boiled Beet Greens with Salt

Weight per 300 calories

Boiled Beets with Salt

682g

Boiled Beet Greens with Salt

1111g

Boiled Beets with Salt have 1.6 times more energy per 100g than Boiled Beet Greens with Salt. It has low energy density when compared to other foods. Boiled and Drained Beet Greens with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Beets with Salt or Boiled Beet Greens with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Beets with Salt

14%

83%

Boiled Beet Greens with Salt

30%

65%

300 kcal ▼

Macro Nutrients

Boiled Beets with Saltvs Boiled Beet Greens with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.27%1.23g

Fat

2.3%2.22g

1.23 gvs2.22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g

Saturated Fat

1.08%0.34g

0.19 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.13%0.034g

Omega 3

4.17%0.067g

0.034 gvs0.067 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.33%0.4g

Omega 6

4.25%0.72g

0.4 gvs0.72 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52.2%68g

Carbohydrate

46.7%60.7g

68 gvs60.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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75%54.3g

Sugars

9.2%6.67g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

54.3 gvs6.67 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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36%13.6g

Fiber

84.8%32.2g

13.6 gvs32.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.5%11.5g

Protein

51%28.6g

11.5 gvs28.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Beets with Saltvs Boiled Beet Greens with Salt

1.5%13.6μg

Vitamin A

473%4256μg

RAE, retinol activity equivalents

13.6 μgvs4256 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.3%0.18mg

Vitamin B1

108%1.3mg

Thiamine

0.18 mgvs1.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B2

247%3.2mg

Riboflavin

0.27 mgvs3.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.26mg

Vitamin B3

34.7%5.54mg

Niacin, nicotinic acid, niacinamide

2.26 mgvs5.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.8%0.99mg

Vitamin B5

73%3.66mg

Pantothenic acid

0.99 mgvs3.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.46mg

Vitamin B6

113%1.47mg

Pyridoxine

0.46 mgvs1.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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136%545μg

Vitamin B9

39%156μg

Folates and Folic Acid

545 μgvs156 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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27.3%24.5mg

Vitamin C

307%277mg

Ascorbic acid

24.5 mgvs277 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.8%0.27mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.27 mgvs20 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.14%1.36μg

Vitamin K

4481%5378μg

Phytomenadione or phylloquinone

1.36 μgvs5378 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Beets with Saltvs Boiled Beet Greens with Salt

11%109mg

Calcium

127%1267mg

109 mgvs1267 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg

Copper

310%2.8mg

0.5 mgvs2.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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67.3%5.4mg

Iron

264%21mg

5.4 mgvs21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.3%157mg

Magnesium

180%756mg

157 mgvs756 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.22mg

Manganese

248%5.7mg

2.22 mgvs5.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37%259mg

Phosphorus

65%456mg

259 mgvs456 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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61%2080mg

Potassium

297%10100mg

2080 mgvs10100 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.68%4.77μg

Selenium

18%10μg

4.77 μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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130%1943mg

Sodium

353%5300mg

1943 mgvs5300 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.7%2.4mg

Zinc

50.5%5.56mg

2.4 mgvs5.56 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%594g

Water

26.8%990g

594 gvs990 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Beets with Salt vs Boiled Beet Greens with Salt:

Boiled and Drained Beets with Salt have 3.5 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
While Boiled and Drained Beet Greens with Salt contain 312.1 times more Vitamin A, 7.1 times more Vitamin B1, 11.8 times more Vitamin B2, 2.5 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6, 11.3 times more Vitamin C, 73.7 times more Vitamin E and 3943.7 times more Vitamin K than Boiled and Drained Beets with Salt.
Both Boiled and Drained Beets with Salt as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Beets with Salt vs Boiled Beet Greens with Salt:

Boiled and Drained Beet Greens with Salt contain 11.6 times more Calcium, 5.5 times more Copper, 3.9 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 1.8 times more Phosphorus, 4.9 times more Potassium, 2.1 times more Selenium, 2.7 times more Sodium, 2.3 times more Zinc and 1.7 times more Water than Boiled and Drained Beets with Salt.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Beets with Salt have 8.1 times more Sugars than Boiled and Drained Beet Greens with Salt.
While Boiled and Drained Beet Greens with Salt contain 2 times more Omega 3, 1.8 times more Omega 6, 2.4 times more Fiber and 2.5 times more Protein than Boiled and Drained Beets with Salt.
Both Boiled and Drained Beets with Salt and Boiled and Drained Beet Greens with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Beets with Salt as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Beets with SaltVS Canned Beets with LiquidsBoiled Beet Greens with SaltVS Canned Beets with LiquidsBoiled Beets with SaltVS Boiled Borage with SaltBoiled Beet Greens with SaltVS Boiled Borage with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Beets with SaltVS Boiled Beet Greens with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Beets with Salt or Boiled Beet Greens with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: