Comparing Nutrients in 1 kilogram Boiled Beet Greens with Salt VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	9.3% 270kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	8.28% 6g	74.2% 53.8g	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	76.3% 29g	31.6% 12g	38g per day for Men 19-50 years
Protein	46% 25.7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	426% 3830μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	42.3% 0.55mg	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	35% 140μg	72.5% 290μg	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	277% 249mg	31% 28mg	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	121% 18mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4033% 4840μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	114% 1140mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	108% 0.97mg	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	238% 19mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	105% 2.4mg	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	58.6% 410mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 891g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens with Salt VS Canned Beets with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Beet Greens with Salt versus 1 kg of Canned Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Beet Greens with Salt vs Canned Beets with Liquids:

• 1 kilogram of Boiled Beet Greens with Salt has 383 times more Vitamin A, 11.7 times more Vitamin B1, 7.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 8.9 times more Vitamin C, 60.3 times more Vitamin E and 4840 times more Vitamin K than Canned Beets with Liquids.
• While 1 kg of Canned Beets Solids and Liquids contains 2.1 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• 1 kilogram of Canned Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Beet Greens with Salt vs Canned Beets with Liquids:

• 1 kilogram of Boiled Beet Greens with Salt has 8.8 times more Calcium, 2.6 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 6.4 times more Potassium, 22.7 times more Sodium and 2.2 times more Zinc than Canned Beets with Liquids.
• Both Boiled Beet Greens with Salt and Canned Beets with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Beet Greens with Salt has 2.4 times more Fiber and 3.2 times more Protein than Canned Beets with Liquids.
• While 1 kg of Canned Beets Solids and Liquids contains 9 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Canned Beets with Liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Beets with Liquids provide inadequate amounts of Protein
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.