Comparing Nutrients in 300 calories Canned Beets VS Boiled Beet Greens

Weight per 300 calories

• Canned Beets: 968g
• Boiled Beet Greens: 1111g

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

Which food has more nutrients per 300 calories - Canned Beets or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Canned Beets	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	2.4% 0.039g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	9.2% 6.67g	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	46% 17.4g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	1.08% 9.68μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.5mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	113% 1.47mg	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	72.6% 290μg	39% 156μg	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	44% 39.7mg	307% 277mg	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	1.94% 0.29mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	14.5% 145mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	310% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	6.36% 255μg	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	220% 17.6mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	39% 165mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	248% 5.7mg	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	23.5% 165mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	42% 1432mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	125% 1877mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	23.8% 880g	26.8% 990g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Beets vs Boiled Beet Greens:

• Canned Beets, Solids have 1.9 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 439.7 times more Vitamin A, 13.4 times more Vitamin B1, 8.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, 7 times more Vitamin C, 69.3 times more Vitamin E and 2778.5 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Beets vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 8.7 times more Calcium, 4.9 times more Copper, 4.6 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 7.1 times more Potassium, 2.1 times more Selenium, 1.4 times more Sodium and 2.7 times more Zinc than Canned Beets, Solids.
• Both Canned Beets, Solids and Boiled and Drained Beet Greens have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Beets, Solids have 8 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.7 times more Omega 3, 1.7 times more Omega 6, 1.8 times more Fiber and 3.2 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids and Boiled and Drained Beet Greens have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Beets, Solids as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.