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

Weight per 300 calories

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

Canned Beets with Liquids and Salt have 1.4 times more energy per 100g than Beet Greens. It has low energy density when compared to other foods. Raw Beet Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Beet Greens	32%	4%	64%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Beets Solids and Liquids with Salt have 1.4 times more Vitamin B9 than Raw Beet Greens.
• While Raw Beet Greens contain 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 Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Beet Greens contain 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 Solids and Liquids with Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Beets Solids and Liquids with Salt have 1.2 times more Carbohydrate and 9.6 times more Sugars than Raw Beet Greens.
• While Raw Beet Greens contain 2.7 times more Omega 3, 2.4 times more Omega 6, 4.2 times more Fiber and 4.1 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Raw Beet Greens have similar amounts of Energy per 300 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Raw Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.