Comparing Nutrients in 1 kilogram Beet Greens VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Beet Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.47% 0.15g	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	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	6.9% 5g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	18.4% 7g	38g per day for Men 19-50 years
Protein	39.3% 22g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	351% 3160μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	117% 1170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	64% 2180mg	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	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Beet Greens vs Cooked Ripe Red Tomatoes:

• Raw Beet Greens have 13.2 times more Vitamin A, 2.8 times more Vitamin B1, 10 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin C, 2.7 times more Vitamin E and 142.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3 than Raw Beet Greens.
• Both Raw Beet Greens and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Beet Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Beet Greens vs Cooked Ripe Red Tomatoes:

• Raw Beet Greens have 10.6 times more Calcium, 2.5 times more Copper, 3.8 times more Iron, 7.8 times more Magnesium, 3.7 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Selenium, 20.5 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Beet Greens and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Beet Greens have 5.3 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 kg.
• Both Raw Beet Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.