Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Beet Greens

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Beet Greens: 1364g

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

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Beet Greens	32%	4%	64%

Macro Nutrients

	Stewed Canned Tomatoes	Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	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	56% 40.6g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	133% 50.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Beet Greens	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	479% 4309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	4545% 5455μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Beet Greens	Recommended Dietary Allowance
Calcium	39.2% 392mg	160% 1595mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	289% 2.6mg	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	192% 15.3mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	33% 231mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	306% 10391mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	205% 3082mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	47% 5.2mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	33.5% 1241g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Beet Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Beet Greens?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Beet Greens:

• 300 calories of Stewed Canned Tomatoes have 1.5 times more Vitamin B3 than Beet Greens.
• While 300 kcal of Raw Beet Greens contain 41.5 times more Vitamin A, 2.6 times more Vitamin B1, 7.4 times more Vitamin B2, 2.6 times more Vitamin B5, 7.4 times more Vitamin B6, 3.5 times more Vitamin B9, 4.5 times more Vitamin C, 2.1 times more Vitamin E and 197 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Beet Greens:

• 300 kcal of Raw Beet Greens contain 4.1 times more Calcium, 2 times more Copper, 2.3 times more Iron, 6.9 times more Magnesium, 7.8 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Potassium, 1.8 times more Selenium and 2.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Beet Greens contain similar levels of Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate and 6 times more Sugars than Beet Greens.
• While 300 kcal of Raw Beet Greens contain 4.4 times more Fiber and 2.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Beet Greens offer comparable quantities of Energy per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.