Comparing Nutrients in 500 calories Boiled Beet Greens VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Boiled Beet Greens: 1852g
• Canned Tomatoes with Green Chilies: 3333g

Boiled Beet Greens have 1.8 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Beet Greens or Canned Tomatoes with Green Chilies?

Macros Ratio

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

Macro Nutrients

	Boiled Beet Greens	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	5.7% 0.97g	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	93% 121g	130g per day for Men 19-50 years
Sugars	15.3% 11g	NA	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	NA	38g per day for Men 19-50 years
Protein	85% 47.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	788% 7093μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7469% 8963μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	211% 2111mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	516% 4.65mg	333% 3mg	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	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	300% 1259mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	191% 4.4mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	495% 16833mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	298% 4463mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	84% 9.26mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	85% 3141g	3700g per day for Men 19-50 years

Boiled Beet Greens VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Beet Greens or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Boiled Beet Greens vs Canned Tomatoes with Green Chilies:

• 500 calories of Boiled Beet Greens have 10.6 times more Vitamin A, 1.9 times more Vitamin B1, 8.5 times more Vitamin B2, 1.2 times more Vitamin B5 and 2.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B9 per 500 calories.
• Both Boiled and Drained Beet Greens as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Beet Greens vs Canned Tomatoes with Green Chilies:

• 500 calories of Boiled Beet Greens have 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 Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 3 times more Sodium and 1.9 times more Water than Boiled and Drained Beet Greens.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Beet Greens have 2.1 times more Protein than Canned Tomatoes with Green Chilies.
• Both Boiled Beet Greens and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Beet Greens as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.