Comparing Nutrients in 500 calories Beet GreensVS Frozen Chopped Broccoli

Weight per 500 calories

Beet Greens

2273g

Frozen Chopped Broccoli

1923g

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

Which food has more nutrients per 500 calories - Beet Greens or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Beet Greens

32%

64%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Beet Greensvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.05%2.95g

Fat

5.75%5.58g

2.95 gvs5.58 g

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

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1.42%0.45g

Saturated Fat

2.64%0.85g

0.45 gvs0.85 g

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

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5.7%0.091g

Omega 3

126%2g

0.091 gvs2 g

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

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5.5%0.93g

Omega 6

3.5%0.6g

0.93 gvs0.6 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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75.7%98g

Carbohydrate

70.7%92g

98 gvs92 g

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

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15.7%11.4g

Sugars

36%26g

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

11.4 gvs26 g

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

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Fructose

22%16g

≤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 gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 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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221%84g

Fiber

152%57.7g

84 gvs57.7 g

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

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89.3%50g

Protein

96%54g

50 gvs54 g

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

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Vitamins

Beet Greensvs Frozen Chopped Broccoli

798%7182μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

7182 μgvs1000 μg

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

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189%2.27mg

Vitamin B1

85%1mg

Thiamine

2.27 mgvs1 mg

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

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385%5mg

Vitamin B2

142%1.85mg

Riboflavin

5 mgvs1.85 mg

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

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57%9.1mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

9.1 mgvs9.04 mg

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

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114%5.7mg

Vitamin B5

107%5.37mg

Pantothenic acid

5.7 mgvs5.37 mg

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

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185%2.4mg

Vitamin B6

192%2.5mg

Pyridoxine

2.4 mgvs2.5 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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85.2%341μg

Vitamin B9

322%1288μg

Folates and Folic Acid

341 μgvs1288 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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758%682mg

Vitamin C

1205%1085mg

Ascorbic acid

682 mgvs1085 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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227%34mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

34 mgvs23.5 mg

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

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7576%9091μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

9091 μgvs1560 μg

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

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Minerals

Beet Greensvs Frozen Chopped Broccoli

266%2659mg

Calcium

108%1077mg

2659 mgvs1077 mg

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

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482%4.34mg

Copper

81%0.73mg

4.34 mgvs0.73 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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730%58.4mg

Iron

195%15.6mg

58.4 mgvs15.6 mg

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

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379%1591mg

Magnesium

82.4%346mg

1591 mgvs346 mg

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

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386%8.9mg

Manganese

246%5.65mg

8.9 mgvs5.65 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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133%932mg

Phosphorus

137%962mg

932 mgvs962 mg

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

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509%17318mg

Potassium

120%4077mg

17318 mgvs4077 mg

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

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37%20.5μg

Selenium

98%54μg

20.5 μgvs54 μg

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

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342%5136mg

Sodium

30.8%462mg

5136 mgvs462 mg

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

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78.5%8.64mg

Zinc

84%9.23mg

8.64 mgvs9.23 mg

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

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56%2069g

Water

47.5%1759g

2069 gvs1759 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Raw Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Beet Greens as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Beet GreensVS Boiled Beet GreensFrozen Chopped BroccoliVS Boiled Beet GreensBeet GreensVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Beet GreensVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Beet Greens or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: