Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Beet Greens	32%	4%	64%

Macro Nutrients

	Stewed Canned Tomatoes	Beet Greens	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	9.45% 12.3g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	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

	Stewed Canned Tomatoes	Beet Greens	Recommended Dietary Allowance
Vitamin A	2% 18μg	69.7% 627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	661% 794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Beet Greens	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	42% 0.38mg	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	33% 2.64mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Beet Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Beet Greens:

• 7 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B3 than Beet Greens.
• While 7 oz of Raw Beet Greens contain 35.1 times more Vitamin A, 2.2 times more Vitamin B1, 6.3 times more Vitamin B2, 2.2 times more Vitamin B5, 6.2 times more Vitamin B6, 3 times more Vitamin B9, 3.8 times more Vitamin C, 1.8 times more Vitamin E and 166.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 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 Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Beet Greens:

• 7 oz of Raw Beet Greens contain 3.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 5.8 times more Magnesium, 6.6 times more Manganese, 2.1 times more Phosphorus, 3.7 times more Potassium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Beet Greens contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Beet Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Carbohydrate and 7 times more Sugars than Beet Greens.
• While 7 oz of Raw Beet Greens contain 3.7 times more Fiber and 2.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.