Comparing Nutrients in 7 ounces Boiled Beet Greens VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Beet Greens	Tomato Paste	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.33% 11g	29% 37.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	15% 5.75g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Tomato Paste	Recommended Dietary Allowance
Vitamin A	84.5% 760μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33% 0.43mg	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	6.95% 27.8μg	5.95% 24μg	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	55% 49.4mg	48.3% 43.5mg	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	24% 3.6mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	800% 960μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Tomato Paste	Recommended Dietary Allowance
Calcium	22.6% 226mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	80.5% 0.72mg	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	47% 3.77mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	26% 0.6mg	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	11.6% 81.4mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Beet Greens versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Beet Greens vs Tomato Paste:

• 7 ounces of Boiled Beet Greens have 5 times more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5 and 42.5 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 6.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.4 times more Vitamin E than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Tomato Paste provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• Both Boiled and Drained Beet Greens as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Beet Greens vs Tomato Paste:

• 7 ounces of Boiled Beet Greens have 3.2 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese, 4.1 times more Sodium and 1.2 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.5 times more Copper, 1.6 times more Iron, 2 times more Phosphorus, 5.9 times more Selenium and 1.3 times more Zinc than Boiled and Drained Beet Greens.
• Both Boiled Beet Greens and Tomato Paste contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 3 times more Energy, 3.5 times more Carbohydrate, 20.3 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Boiled and Drained Beet Greens.
• 7 ounces of Boiled Beet Greens provide inadequate amounts of Energy
• Both Boiled and Drained Beet Greens as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.