Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	19.3% 14g	3.3% 2.4g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	169% 1520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	40.3% 0.52mg	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	4.96% 20μg	14% 55.6μg	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	35% 31.4mg	110% 99mg	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	22% 3.3mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	1601% 1921μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	13.5% 135mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	111% 1mg	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	66% 5.28mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	88.7% 2.04mg	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	11.3% 79.4mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	106% 3608mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Beet Greens per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Boiled Beet Greens:

• 14 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B3 than Boiled Beet Greens.
• While 14 oz of Boiled and Drained Beet Greens contain 42.6 times more Vitamin A, 2.5 times more Vitamin B1, 8.3 times more Vitamin B2, 2.9 times more Vitamin B5, 7.8 times more Vitamin B6, 2.8 times more Vitamin B9, 3.2 times more Vitamin C, 2.2 times more Vitamin E and 201.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Boiled Beet Greens:

• 14 oz of Boiled and Drained Beet Greens contain 3.4 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 8.7 times more Manganese, 2.1 times more Phosphorus, 4.4 times more Potassium and 2.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Beet Greens contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 5.9 times more Sugars than Boiled Beet Greens.
• While 14 oz of Boiled and Drained Beet Greens contain 2.9 times more Fiber and 2.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Beet Greens offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.