Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Boiled Beet Greens

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Boiled Beet Greens: 1111g

Boiled and Drained Beet Greens have 1.8 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is very low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	55.7% 72.4g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	84.8% 32.2g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	45% 180μg	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	138% 124mg	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	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	40% 400mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	310% 2.8mg	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	65% 5.2mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	40% 280mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	51% 1885g	26.8% 990g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Boiled Beet Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Boiled Beet Greens?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Boiled Beet Greens:

• 300 calories of Canned Tomatoes with Green Chilies have 2.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled Beet Greens.
• While 300 kcal of Boiled and Drained Beet Greens contain 10.6 times more Vitamin A, 1.9 times more Vitamin B1, 8.5 times more Vitamin B2 and 2.2 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Beet Greens provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Boiled Beet Greens:

• 300 calories of Canned Tomatoes with Green Chilies have 3 times more Sodium and 1.9 times more Water than Boiled Beet Greens.
• While 300 kcal of Boiled and Drained Beet Greens contain 3.2 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 4.7 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Beet Greens contain 2.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Beet Greens offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.