Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Beet Greens	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	42% 54.6g	130g per day for Men 19-50 years
Sugars	35% 25.5g	8.28% 6g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	76.3% 29g	38g per day for Men 19-50 years
Protein	14% 7.9g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	426% 3830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	102% 1.32mg	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	20% 80μg	35% 140μg	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	140% 126mg	277% 249mg	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	39.3% 5.9mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	4033% 4840μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	33% 330mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	279% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	223% 5.14mg	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	24.3% 170mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24% 891g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Boiled Beet Greens:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 19.2 times more Vitamin A, 5.3 times more Vitamin B2, 2.8 times more Vitamin B5, 1.8 times more Vitamin B9, 2 times more Vitamin C, 3.1 times more Vitamin E and 186.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Beet Greens have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 3.5 times more Calcium, 4.8 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 7.6 times more Manganese, 2.4 times more Phosphorus, 4.8 times more Potassium, 1.3 times more Selenium, 2.1 times more Sodium and 4.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Beet Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.3 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.6 times more Carbohydrate, 1.5 times more Fiber and 3.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Beet Greens have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.