Comparing Nutrients in 1 kilogram Beet Greens VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Beets	11%	4%	85%

Macro Nutrients

	Beet Greens	Canned Beets	Recommended Dietary Allowance
Energy	7.6% 220kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	55.5% 72g	130g per day for Men 19-50 years
Sugars	6.9% 5g	76% 55g	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	97% 37g	47.4% 18g	38g per day for Men 19-50 years
Protein	39.3% 22g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Beets	Recommended Dietary Allowance
Vitamin A	351% 3160μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	44% 0.57mg	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	37.5% 150μg	75% 300μg	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	333% 300mg	45.6% 41mg	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	100% 15mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Beets	Recommended Dietary Allowance
Calcium	117% 1170mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	321% 25.7mg	228% 18mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	125% 2.87mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	129% 1940mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Canned Beets per 1 kg

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

Lets compare vitamin content per 1 kilogram of Beet Greens vs Canned Beets:

• 1 kilogram of Beet Greens has 316 times more Vitamin A, 10 times more Vitamin B1, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 7.3 times more Vitamin C, 50 times more Vitamin E and 2000 times more Vitamin K than Canned Beets.
• While 1 kg of Canned Beets, Solids contains 2 times more Vitamin B9 than Raw Beet Greens.
• 1 kilogram of Canned Beets have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Beet Greens as well as Canned Beets, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Beet Greens vs Canned Beets:

• 1 kilogram of Beet Greens has 7.8 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 5.1 times more Potassium and 1.8 times more Zinc than Canned Beets.
• Both Beet Greens and Canned Beets contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Canned Beets lack sufficient amounts of Calcium and Zinc
• Both Raw Beet Greens as well as Canned Beets, Solids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beet Greens has 2.1 times more Fiber and 2.4 times more Protein than Canned Beets.
• While 1 kg of Canned Beets, Solids contains 1.7 times more Carbohydrate and 11 times more Sugars than Raw Beet Greens.
• 1 kilogram of Canned Beets provide inadequate amounts of Protein
• Both Raw Beet Greens as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.