Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Boiled Beet Greens

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Boiled Beet Greens: 370g

Boiled and Drained Beet Greens have 1.5 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	17% 22.3g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10% 7.28g	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	15% 133μg	158% 1419μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	24.4% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	1494% 1793μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	6.1% 61mg	42.2% 422mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	47.2% 3.78mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	22.2% 156mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	99% 3367mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	14% 524g	8.92% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Boiled Beet Greens:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 10.6 times more Vitamin A, 2.2 times more Vitamin B1, 8.8 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin E and 115.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Vitamin B6 per 100 kcal.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Boiled Beet Greens:

• Cooked Ripe Red Tomatoes have 1.6 times more Water than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 6.9 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 5 times more Magnesium, 3.3 times more Manganese, 2.8 times more Potassium, 14.6 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 6.2 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 2 times more Omega 3, 2.8 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.