Comparing Nutrients in 7 ounces Canned Beets VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Beet Greens	32%	4%	64%

Macro Nutrients

	Canned Beets	Beet Greens	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	15% 11g	1.37% 0.99g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Beet Greens	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	69.7% 627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	16% 0.21mg	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	15% 59.5μg	7.44% 29.8μg	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	9.04% 8.14mg	66% 59.5mg	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	0.4% 0.06mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	661% 794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Beet Greens	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	45% 3.6mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	24.8% 0.57mg	33.7% 0.78mg	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	4.8% 33.7mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.88% 181g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Beets vs Beet Greens:

• Canned Beets, Solids have 2 times more Vitamin B9 than Raw Beet Greens.
• While Raw Beet Greens contain 316 times more Vitamin A, 10 times more Vitamin B1, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 7.3 times more Vitamin C, 50 times more Vitamin E and 2000 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Beets vs Beet Greens:

• Raw Beet Greens contain 7.8 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 5.1 times more Potassium, 1.8 times more Selenium and 1.8 times more Zinc than Canned Beets, Solids.
• Both Canned Beets, Solids and Raw Beet Greens have similar amounts of Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Beets, Solids have 1.4 times more Energy, 1.7 times more Carbohydrate and 11 times more Sugars than Raw Beet Greens.
• While Raw Beet Greens contain 2.1 times more Fiber and 2.4 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Raw Beet Greens have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.