Comparing Nutrients in 300 calories Beet Greens VS Tomato Juice with Salt

Weight per 300 calories

• Beet Greens: 1364g
• Tomato Juice with Salt: 1765g

Beet Greens have 1.3 times more energy per 100g than Tomato Juice with Salt. It has very low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Beet Greens or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Beet Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.3% 0.39g	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	48% 62.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	133% 50.5g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	53.6% 30g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	479% 4309μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	95% 1.24mg	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	88.2% 353μg	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	1375% 1237mg	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	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4545% 5455μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	160% 1595mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	52% 1.2mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	306% 10391mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	205% 3082mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	33.5% 1241g	45% 1663g	3700g per day for Men 19-50 years

Beet Greens VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Beet Greens or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Beet Greens vs Tomato Juice with Salt:

• 300 calories of Beet Greens have 10.6 times more Vitamin A, 2.2 times more Vitamin B2, 3.6 times more Vitamin E and 134.4 times more Vitamin K than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 1.7 times more Vitamin B9 and 3 times more Vitamin C than Raw Beet Greens.
• Both Beet Greens and Tomato Juice with Salt provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Beet Greens as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Beet Greens vs Tomato Juice with Salt:

• 300 calories of Beet Greens have 9 times more Calcium, 3.5 times more Copper, 5.1 times more Iron, 4.9 times more Magnesium, 4.4 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Selenium and 2.7 times more Zinc than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.4 times more Sodium and 1.3 times more Water than Raw Beet Greens.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Beet Greens have 7.1 times more Fiber and 2 times more Protein than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 6.7 times more Sugars than Raw Beet Greens.
• Both Beet Greens and Tomato Juice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Beet Greens as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.