Comparing Nutrients in 1 pound Beet Greens VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	25% 32.4g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	41% 29.6g	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	NA	1.25% 0.91g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	44% 16.8g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18% 9.98g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	159% 1433μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	19% 0.25mg	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	17% 68μg	33% 132μg	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	151% 136mg	14% 12.7mg	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	45.4% 6.8mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	53% 531mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	21.7% 0.2mg	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	146% 11.7mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	81% 1.86mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	102% 3456mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	68.3% 1025mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Canned Beets with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Beet Greens vs Canned Beets with Liquids and Salt:

• 1 pound of Beet Greens has 316 times more Vitamin A, 10 times more Vitamin B1, 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 10.7 times more Vitamin C, 50 times more Vitamin E and 2000 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 1.9 times more Vitamin B9 than Raw Beet Greens.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Beet Greens as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Beet Greens vs Canned Beets with Liquids and Salt:

• 1 pound of Beet Greens has 6.5 times more Calcium, 4.4 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 2.7 times more Phosphorus, 4.8 times more Potassium and 1.6 times more Sodium than Canned Beets with Liquids and Salt.
• Both Beet Greens and Canned Beets with Liquids and Salt contain similar levels of Manganese, Zinc and Water per one pound.
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Raw Beet Greens as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Beet Greens has 3.1 times more Fiber and 3 times more Protein than Canned Beets with Liquids and Salt.
• While 1 lb of Canned Beets Solids and Liquids with Salt contains 1.6 times more Carbohydrate and 13.1 times more Sugars than Raw Beet Greens.
• 1 pound of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Beet Greens as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.