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

Weight per 300 calories

• Beet Greens: 1364g
• Canned Beets with Liquids and Salt: 1000g

Canned Beets Solids and Liquids with Salt have 1.4 times more energy per unit of mass than Raw Beet Greens, which is low in comparison to other foods. Beet Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Beet Greens or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	55% 71.4g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	90% 65.3g	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	2.76% 2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 52.5g	g per day for Men 19-50 years
Fiber	133% 50.5g	31.6% 12g	38g per day for Men 19-50 years
Protein	53.6% 30g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	479% 4309μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	42.3% 0.55mg	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	51% 205μg	72.5% 290μg	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	455% 409mg	31% 28mg	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	136% 20.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4545% 5455μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	160% 1595mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.58% 263μg	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	438% 35mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	179% 4.1mg	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	80% 559mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	306% 10391mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	205% 3082mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	33.5% 1241g	24.7% 913g	3700g per day for Men 19-50 years

Beet Greens VS Canned Beets With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Beet Greens or Canned Beets with Liquids and Salt?

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

• 300 calories of Beet Greens have 430.9 times more Vitamin A, 13.6 times more Vitamin B1, 7.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 14.6 times more Vitamin C, 68.2 times more Vitamin E and 2727.3 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 1.4 times more Vitamin B9 than Raw Beet Greens.
• 300 calories of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, 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 300 calories.

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

• 300 calories of Beet Greens have 8.9 times more Calcium, 6.1 times more Copper, 4.8 times more Iron, 5.3 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 6.5 times more Potassium, 12.3 times more Selenium, 2.2 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Canned Beets with Liquids and Salt.
• 300 calories of Canned Beets with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Beet Greens have 4.2 times more Fiber and 4.1 times more Protein than Canned Beets with Liquids and Salt.
• While 300 kcal of Canned Beets Solids and Liquids with Salt contain 9.6 times more Sugars than Raw Beet Greens.
• Both Beet Greens and Canned Beets with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Beet Greens as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.