Comparing Nutrients in 14 ounces Beet Greens VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Beet Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	17% 22g	130g per day for Men 19-50 years
Sugars	2.74% 2g	13.6% 9.84g	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	38.6% 14.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	139% 1254μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	34% 0.44mg	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	15% 59.5μg	8.93% 35.7μg	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	132% 119mg	12% 10.7mg	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	39.7% 5.95mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	46.4% 464mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	46% 0.41mg	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	128% 10.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	77.7% 1.8mg	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	23.2% 163mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.76% 361g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Beet Greens vs Canned Carrots with Salt:

• Raw Beet Greens have 5.6 times more Vitamin B1, 7.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B9, 11.1 times more Vitamin C, 2 times more Vitamin E and 40.8 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Beet Greens.
• Both Raw Beet Greens and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Beet Greens as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Beet Greens vs Canned Carrots with Salt:

• Raw Beet Greens have 4.7 times more Calcium, 1.8 times more Copper, 4 times more Iron, 8.8 times more Magnesium, 1.7 times more Phosphorus, 4.3 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Raw Beet Greens and Drained Canned Carrots with Salt have similar amounts of Manganese, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Beet Greens have 2.5 times more Fiber and 3.4 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 5 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.