Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	4.37% 5.7g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	12% 0.96mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	5.67% 39.7mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 16 times more Vitamin A, 3.3 times more Vitamin B1, 13.1 times more Vitamin B2, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 3.2 times more Vitamin E and 172.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 10.4 times more Calcium, 3.3 times more Copper, 2.8 times more Iron, 7.6 times more Magnesium, 4.9 times more Manganese, 1.5 times more Phosphorus, 4.2 times more Potassium, 1.8 times more Selenium, 21.9 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Beet Greens have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 4.2 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.4 times more Carbohydrate, 4.1 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.