Comparing Nutrients in 300 calories Boiled Beet Greens VS Tomato Puree

Weight per 300 calories

• Boiled Beet Greens: 1111g
• Tomato Puree: 790g

Canned Tomato Puree has 1.4 times more energy per unit of mass than Boiled and Drained Beet Greens, which is low in comparison to other foods. Boiled Beet Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Beet Greens or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Beet Greens	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.25% 0.72g	3.8% 0.65g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	52.6% 38g	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	26% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	39.5% 15g	38g per day for Men 19-50 years
Protein	51% 28.6g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Tomato Puree	Recommended Dietary Allowance
Vitamin A	473% 4256μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.54mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	134% 20mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4481% 5378μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Tomato Puree	Recommended Dietary Allowance
Calcium	127% 1267mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	310% 2.8mg	252% 2.27mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	180% 756mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	58% 1.33mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	297% 10100mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	179% 2678mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	26.8% 990g	18.8% 694g	3700g per day for Men 19-50 years

Boiled Beet Greens VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Beet Greens or Tomato Puree?

Lets compare vitamin content per 300 calories of Boiled Beet Greens vs Tomato Puree:

• 300 calories of Boiled Beet Greens have 20.7 times more Vitamin A, 6.6 times more Vitamin B1, 5.1 times more Vitamin B2, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, 3.3 times more Vitamin C, 1.3 times more Vitamin E and 200.3 times more Vitamin K than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 2.1 times more Vitamin B3 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Tomato Puree provide similar amounts of Vitamin B5 per 300 calories.
• Both Boiled and Drained Beet Greens as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Beet Greens vs Tomato Puree:

• 300 calories of Boiled Beet Greens have 8.9 times more Calcium, 1.2 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium, 1.8 times more Selenium, 12.1 times more Sodium, 2 times more Zinc and 1.4 times more Water than Tomato Puree.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Beet Greens have 2.1 times more Fiber and 2.2 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 5.7 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Beet Greens as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.