Comparing Nutrients in 300 calories Tomatoes VS Boiled Beet Greens

Weight per 300 calories

• Tomatoes: 1667g
• Boiled Beet Greens: 1111g

Boiled and Drained Beet Greens have 1.5 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	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	50% 65g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	26% 14.7g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	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	254% 228mg	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	60% 9mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	16.7% 167mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	310% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	26.8% 990g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 6.1 times more Vitamin A, 2.1 times more Vitamin B1, 10.1 times more Vitamin B2, 2.5 times more Vitamin B5, 2.2 times more Vitamin E and 40.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Ripe Red Tomatoes 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 Tomatoes vs Boiled Beet Greens:

• Raw Ripe Red Tomatoes have 1.6 times more Water than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 7.6 times more Calcium, 2.8 times more Copper, 4.7 times more Iron, 4.1 times more Magnesium, 3 times more Manganese, 2.6 times more Potassium, more Selenium, 32.1 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.5 times more Fat, 1.8 times more Omega 6 and 6.6 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.3 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.