Comparing Nutrients in 500 calories Boiled Beet Greens with Salt VS Canned Carrots with Salt

Weight per 500 calories

• Boiled Beet Greens with Salt: 1852g
• Canned Carrots with Salt: 2000g

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

Discover which food has more nutrients per 500 calories - Boiled Beet Greens with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Beet Greens with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.8% 101g	85.2% 111g	130g per day for Men 19-50 years
Sugars	15.3% 11g	68.4% 49.6g	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	141% 53.7g	79% 30g	38g per day for Men 19-50 years
Protein	85% 47.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	788% 7093μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	172% 2.24mg	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	65% 259μg	45% 180μg	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	512% 461mg	60% 54mg	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	223% 33.5mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7469% 8963μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	211% 2111mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	231% 2.08mg	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	440% 35mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	300% 1259mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	391% 9mg	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	108% 759mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	495% 16833mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	589% 8833mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	84% 9.26mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	50.2% 1859g	3700g per day for Men 19-50 years

Boiled Beet Greens With Salt VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Beet Greens with Salt or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Boiled Beet Greens with Salt vs Canned Carrots with Salt:

• 500 calories of Boiled Beet Greens with Salt have 6 times more Vitamin B1, 8.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B9, 8.5 times more Vitamin C, 2.3 times more Vitamin E and 45.7 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.6 times more Vitamin A than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Beet Greens with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Beet Greens with Salt vs Canned Carrots with Salt:

• 500 calories of Boiled Beet Greens with Salt have 4.2 times more Calcium, 2.2 times more Copper, 2.7 times more Iron, 7.9 times more Magnesium, 1.6 times more Phosphorus, 4.7 times more Potassium, 2.1 times more Selenium, 1.8 times more Sodium and 1.8 times more Zinc than Canned Carrots with Salt.
• Both Boiled Beet Greens with Salt and Canned Carrots with Salt contain similar levels of Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Beet Greens with Salt have 1.8 times more Fiber and 3.7 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2 times more Omega 3 and 4.5 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Beet Greens with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Beet Greens with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.