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

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	33.3% 43.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	90% 65.3g	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	2.76% 2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 52.5g	g per day for Men 19-50 years
Fiber	97% 37g	31.6% 12g	38g per day for Men 19-50 years
Protein	39.3% 22g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Beets with Liquids and Salt	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	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	37.5% 150μg	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	333% 300mg	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	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 with Liquids and Salt	Recommended Dietary Allowance
Calcium	117% 1170mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	47.8% 0.43mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	179% 4.1mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.7% 913g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Beet Greens has 316 times more Vitamin A, 10 times more Vitamin B1, 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 10.7 times more Vitamin C, 50 times more Vitamin E and 2000 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 1.9 times more Vitamin B9 than Raw Beet Greens.
• 1 kilogram of Canned Beets with Liquids and Salt 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 and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Beet Greens has 6.5 times more Calcium, 4.4 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 2.7 times more Phosphorus, 4.8 times more Potassium and 1.6 times more Sodium than Canned Beets with Liquids and Salt.
• Both Beet Greens and Canned Beets with Liquids and Salt contain similar levels of Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Raw Beet Greens as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beet Greens has 3.1 times more Fiber and 3 times more Protein than Canned Beets with Liquids and Salt.
• While 1 kg of Canned Beets Solids and Liquids with Salt contains 1.6 times more Carbohydrate and 13.1 times more Sugars than Raw Beet Greens.
• 1 kilogram of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Beet Greens as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.