Comparing Nutrients in 7 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	1.23% 35.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	8.33% 11g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.64% 1.2g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	84.5% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20% 0.26mg	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	6.45% 25.8μg	6.95% 27.8μg	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	50.3% 45.2mg	55% 49.4mg	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	7.4% 1.1mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	800% 960μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	2.2% 22mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	55.3% 0.5mg	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	17% 1.35mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	44.3% 1.02mg	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	7.94% 55.6mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	53% 1804mg	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	1.46% 22mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.