Comparing Nutrients in 14 ounces Beet Greens VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Beet Greens	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.68% 0.12g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	2.74% 2g	NA	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	NA	38g per day for Men 19-50 years
Protein	15.6% 8.73g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	139% 1254μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	31.4% 0.41mg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1323% 1588μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	46.4% 464mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	12.5% 425mg	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	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.76% 361g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Beet Greens versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Beet Greens vs Canned Tomatoes with Green Chilies:

• 14 ounces of Beet Greens have 15.8 times more Vitamin A, 2.9 times more Vitamin B1, 11.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.6 times more Vitamin B3 than Raw Beet Greens.
• Both Beet Greens and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Beet Greens as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Beet Greens vs Canned Tomatoes with Green Chilies:

• 14 ounces of Beet Greens have 5.9 times more Calcium, 2.1 times more Copper, 9.9 times more Iron, 6.4 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 7.1 times more Potassium and 2.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Sodium than Raw Beet Greens.
• Both Beet Greens and Canned Tomatoes with Green Chilies contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Beet Greens as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Beet Greens have 3.2 times more Protein than Canned Tomatoes with Green Chilies.
• Both Beet Greens and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Raw Beet Greens as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.