Comparing Nutrients in 1 kilogram Beet Greens VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Beet Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	6.9% 5g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	97% 37g	26.3% 10g	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	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	351% 3160μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	117% 1170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.7% 915g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 35.1 times more Vitamin A, 2.2 times more Vitamin B1, 6.3 times more Vitamin B2, 2.2 times more Vitamin B5, 6.2 times more Vitamin B6, 3 times more Vitamin B9, 3.8 times more Vitamin C, 1.8 times more Vitamin E and 166.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B3 than Raw Beet Greens.
• Both Raw Beet Greens as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Beet Greens vs Stewed Canned Tomatoes:

• Raw Beet Greens have 3.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 5.8 times more Magnesium, 6.6 times more Manganese, 2.1 times more Phosphorus, 3.7 times more Potassium, 1.5 times more Selenium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Raw Beet Greens and Stewed Canned Ripe Red Tomatoes have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Beet Greens have 3.7 times more Fiber and 2.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 7 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.