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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Beet Greens	32%	4%	64%

Macro Nutrients

	Tomatoes in Juice with Salt	Beet Greens	Recommended Dietary Allowance
Energy	5.5% 160kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.4% 0.41g	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	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	35% 25.5g	6.9% 5g	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	97% 37g	38g per day for Men 19-50 years
Protein	14% 7.9g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Beet Greens	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	351% 3160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	81.5% 1.06mg	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	37.5% 150μg	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	333% 300mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	3333% 4000μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Beet Greens	Recommended Dietary Allowance
Calcium	33% 330mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	212% 1.9mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	170% 3.9mg	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	224% 7620mg	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	151% 2260mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Beet Greens per 1 kg

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

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

• 1 kilogram of Tomatoes in Juice with Salt has 5.8 times more Vitamin B1 and 1.8 times more Vitamin B3 than Beet Greens.
• While 1 kg of Raw Beet Greens contains 15.8 times more Vitamin A, 4 times more Vitamin B2, 2.1 times more Vitamin B5, 1.9 times more Vitamin B9, 2.4 times more Vitamin C, 2.5 times more Vitamin E and 153.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Beet Greens provide similar amounts of Vitamin B6 per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Beet Greens contains 3.5 times more Calcium, 3.7 times more Copper, 4.5 times more Iron, 7 times more Magnesium, 5.8 times more Manganese, 2.4 times more Phosphorus, 4 times more Potassium, 2 times more Sodium and 3.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Beet Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Beet Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 5.1 times more Sugars than Beet Greens.
• While 1 kg of Raw Beet Greens contains 1.9 times more Fiber and 2.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Beet Greens offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.