Comparing Nutrients in 300 calories Boiled Beet Greens VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Boiled Beet Greens: 1111g
• Canned Carrots with Liquids and Salt: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Beet Greens or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Beet Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	54% 70g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	44.3% 32g	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	84.8% 32.2g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	51% 28.6g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	473% 4256μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.54mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	112% 1.46mg	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	39% 156μg	26% 104μg	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	307% 277mg	29% 26mg	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	134% 20mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4481% 5378μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	127% 1267mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	310% 2.8mg	149% 1.34mg	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	264% 21mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	180% 756mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	255% 5.87mg	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	65% 456mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	297% 10100mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	179% 2678mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	26.8% 990g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Beet Greens vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Beet Greens have 5.2 times more Vitamin B1, 9.1 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B9, 10.6 times more Vitamin C, 2.1 times more Vitamin E and 42.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Vitamin A than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Beet Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Beet Greens vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Beet Greens have 3.1 times more Calcium, 2.1 times more Copper, 3.1 times more Iron, 6.4 times more Magnesium, 1.7 times more Phosphorus, 4.5 times more Potassium, 1.9 times more Selenium and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Beet Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Beet Greens have 1.4 times more Fiber and 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Omega 3 and 4.8 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Boiled and Drained Beet Greens as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.