Comparing Nutrients in 5 ounces Boiled Beet Greens VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Boiled Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.74g	7.8% 10g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	12.8% 9.26g	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	0.39% 0.28g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.44g	g per day for Men 19-50 years
Fiber	11% 4.1g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	60.3% 543μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	6% 0.078mg	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	4.96% 20μg	10.3% 41μg	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	39.2% 35.3mg	4.4% 3.97mg	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	17% 2.57mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	572% 686μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	16% 162mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	6.77% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37.3μg	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	33.7% 2.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	25.3% 0.58mg	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	8.3% 58mg	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Canned Beets with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Beet Greens versus 5 oz of Canned Beets with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Beet Greens vs Canned Beets with Liquids and Salt:

• 5 ounces of Boiled Beet Greens have 383 times more Vitamin A, 11.7 times more Vitamin B1, 7.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 8.9 times more Vitamin C, 60.3 times more Vitamin E and 2420 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 5 oz of Canned Beets Solids and Liquids with Salt contain 2.1 times more Vitamin B9 than Boiled and Drained Beet Greens.
• 5 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Beet Greens vs Canned Beets with Liquids and Salt:

• 5 ounces of Boiled Beet Greens have 6.3 times more Calcium, 5.8 times more Copper, 2.6 times more Iron, 3.8 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 5.7 times more Potassium, 1.7 times more Sodium and 1.5 times more Zinc than Canned Beets with Liquids and Salt.
• Both Boiled Beet Greens and Canned Beets with Liquids and Salt contain similar levels of Water per five ounces.
• 5 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Beet Greens as well as Canned Beets Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Beet Greens have 2.4 times more Fiber and 3.5 times more Protein than Canned Beets with Liquids and Salt.
• While 5 oz of Canned Beets Solids and Liquids with Salt contain 1.3 times more Carbohydrate and 10.9 times more Sugars than Boiled and Drained Beet Greens.
• 5 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Protein
• Both Boiled and Drained Beet Greens as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.