Comparing Nutrients in 1 pound Boiled Beet Greens VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Canned Beets	11%	4%	85%

Macro Nutrients

	Boiled Beet Greens	Canned Beets	Recommended Dietary Allowance
Energy	4.22% 122kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	25% 32.7g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	34.5% 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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Canned Beets	Recommended Dietary Allowance
Vitamin A	193% 1737μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	20% 0.26mg	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	16% 63.5μg	34% 136μg	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	125% 113mg	20.7% 18.6mg	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	54.7% 8.2mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1829% 2195μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Canned Beets	Recommended Dietary Allowance
Calcium	51.7% 517mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	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	108% 8.6mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	56.6% 1.3mg	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	26.6% 186mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	58.7% 880mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 404g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Canned Beets per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Beet Greens versus 1 lb of Canned Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Beet Greens vs Canned Beets:

• 1 pound of Boiled Beet Greens has 383 times more Vitamin A, 11.7 times more Vitamin B1, 7.2 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B6, 6.1 times more Vitamin C, 60.3 times more Vitamin E and 2420 times more Vitamin K than Canned Beets.
• While 1 lb of Canned Beets, Solids contains 2.1 times more Vitamin B9 than Boiled and Drained Beet Greens.
• 1 pound of Canned Beets have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens as well as Canned Beets, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Beet Greens vs Canned Beets:

• 1 pound of Boiled Beet Greens has 7.6 times more Calcium, 4.3 times more Copper, 4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 6.1 times more Potassium, 1.2 times more Sodium and 2.4 times more Zinc than Canned Beets.
• Both Boiled Beet Greens and Canned Beets contain similar levels of Iron and Water per one pound.
• 1 pound of Canned Beets lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Beet Greens as well as Canned Beets, Solids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Beet Greens has 1.6 times more Fiber and 2.8 times more Protein than Canned Beets.
• While 1 lb of Canned Beets, Solids contains 1.3 times more Carbohydrate and 9.2 times more Sugars than Boiled and Drained Beet Greens.
• 1 pound of Canned Beets provide inadequate amounts of Protein
• Both Boiled and Drained Beet Greens as well as Canned Beets, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.