Comparing Nutrients in 1 kilogram Beet Greens VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Beet Greens	Tomato Paste	Recommended Dietary Allowance
Energy	7.6% 220kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	8.94% 1.52g	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	145% 189g	130g per day for Men 19-50 years
Sugars	6.9% 5g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	97% 37g	108% 41g	38g per day for Men 19-50 years
Protein	39.3% 22g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Tomato Paste	Recommended Dietary Allowance
Vitamin A	351% 3160μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Tomato Paste	Recommended Dietary Allowance
Calcium	117% 1170mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	406% 3.65mg	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	321% 25.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	131% 3.02mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.6% 910g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Tomato Paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Beet Greens vs Tomato Paste:

• 1 kilogram of Beet Greens has 4.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9, 1.4 times more Vitamin C and 35.1 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 7.7 times more Vitamin B3, 2 times more Vitamin B6 and 2.9 times more Vitamin E than Raw Beet Greens.
• Both Raw Beet Greens as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Beet Greens vs Tomato Paste:

• 1 kilogram of Beet Greens has 3.3 times more Calcium, 1.7 times more Magnesium, 1.3 times more Manganese, 3.8 times more Sodium and 1.2 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.9 times more Copper, 2 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium and 1.7 times more Zinc than Raw Beet Greens.
• Both Beet Greens and Tomato Paste contain similar levels of Iron per one kilogram.
• 1 kilogram of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 3.7 times more Energy, 4.4 times more Carbohydrate, 24.4 times more Sugars and 2 times more Protein than Raw Beet Greens.
• Both Beet Greens and Tomato Paste offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Beet Greens provide inadequate amounts of Energy
• Both Raw Beet Greens as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.