Comparing Nutrients in 500 calories Tomato Juice with Salt VS Boiled Beet Greens

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Boiled Beet Greens: 1852g

Boiled and Drained Beet Greens have 1.6 times more energy per unit of mass than Canned Tomato Juice with Salt, which is very low in comparison to other foods. Tomato Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Tomato Juice with Salt	Boiled Beet Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	77.8% 101g	130g per day for Men 19-50 years
Sugars	105% 76g	15.3% 11g	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	54% 39g	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	141% 53.7g	38g per day for Men 19-50 years
Protein	44.6% 25g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	75% 676μg	788% 7093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	188% 2.44mg	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	147% 588μg	65% 259μg	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	2291% 2062mg	512% 461mg	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	62.7% 9.4mg	223% 33.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	7469% 8963μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	29.4% 294mg	211% 2111mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	516% 4.65mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	440% 35mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	300% 1259mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	414% 9.5mg	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	80% 559mg	108% 759mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	495% 16833mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	298% 4463mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	84% 9.26mg	11mg per day for Men 19-50 years
Water	75% 2772g	44.6% 1651g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Boiled Beet Greens Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Tomato Juice with Salt vs Boiled Beet Greens:

• 500 calories of Tomato Juice with Salt have 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Beet Greens.
• While 500 kcal of Boiled and Drained Beet Greens contain 10.5 times more Vitamin A, 2.3 times more Vitamin B2, 3.6 times more Vitamin E and 132.5 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Beet Greens provide similar amounts of Vitamin B6 per 500 calories.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Boiled Beet Greens:

• 500 calories of Tomato Juice with Salt have 1.7 times more Sodium and 1.7 times more Water than Boiled Beet Greens.
• While 500 kcal of Boiled and Drained Beet Greens contain 7.2 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 3.9 times more Magnesium, 4.8 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Potassium and 2.9 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Beet Greens contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 6.8 times more Sugars than Boiled Beet Greens.
• While 500 kcal of Boiled and Drained Beet Greens contain 4.6 times more Fiber and 1.9 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Beet Greens offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.