Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Beet Greens	32%	4%	64%

Macro Nutrients

	Tomato Juice with Salt	Beet Greens	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.4% 7g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3% 1.7g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Beet Greens	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	69.7% 627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	9.92% 39.7μg	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	155% 139mg	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	4.23% 0.64mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	661% 794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Beet Greens	Recommended Dietary Allowance
Calcium	2% 20mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	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	5.4% 37.7mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	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	33.5% 502mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Beet Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Beet Greens:

• 7 ounces of Tomato Juice with Salt have 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.3 times more Vitamin C than Beet Greens.
• While 7 oz of Raw Beet Greens contain 13.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.5 times more Vitamin B6, 4.7 times more Vitamin E and 173.9 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Beet Greens provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Beet Greens:

• 7 oz of Raw Beet Greens contain 11.7 times more Calcium, 4.5 times more Copper, 6.6 times more Iron, 6.4 times more Magnesium, 5.8 times more Manganese, 2.2 times more Phosphorus, 3.5 times more Potassium and 3.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Beet Greens contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 5.2 times more Sugars than Beet Greens.
• While 7 oz of Raw Beet Greens contain 9.3 times more Fiber and 2.6 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Beet Greens offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.