Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.17% 0.85g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	14.4% 0.19mg	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	1.77% 7.1μg	4.96% 20μg	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	12.4% 11mg	39.2% 35.3mg	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	7.84% 1.18mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	4.8% 48mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	39.5% 0.36mg	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	23.6% 1.9mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	31.7% 0.73mg	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	4.05% 28.3mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Beet Greens per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Beet Greens:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B3 than Boiled Beet Greens.
• While 5 oz of Boiled and Drained Beet Greens contain 42.6 times more Vitamin A, 2.5 times more Vitamin B1, 8.3 times more Vitamin B2, 2.9 times more Vitamin B5, 7.8 times more Vitamin B6, 2.8 times more Vitamin B9, 3.2 times more Vitamin C, 2.2 times more Vitamin E and 201.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Beet Greens:

• 5 oz of Boiled and Drained Beet Greens contain 3.4 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 8.7 times more Manganese, 2.1 times more Phosphorus, 4.4 times more Potassium and 2.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Beet Greens contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Beet Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 5.9 times more Sugars than Boiled Beet Greens.
• While 5 oz of Boiled and Drained Beet Greens contain 2.9 times more Fiber and 2.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Beet Greens offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.