Comparing Nutrients in 100 grams Beet Greens VS Canned Beets

Macros Ratio

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

Macro Nutrients

	Beet Greens	Canned Beets	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.33% 4.33g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	7.6% 5.5g	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	9.74% 3.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Beets	Recommended Dietary Allowance
Vitamin A	35% 316μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.98% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	4.4% 0.057mg	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	3.75% 15μg	7.5% 30μg	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	33.3% 30mg	4.56% 4.1mg	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	10% 1.5mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Beets	Recommended Dietary Allowance
Calcium	11.7% 117mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.66% 26.3μg	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	32% 2.57mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	12.5% 0.29mg	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	5.86% 41mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Beet Greens vs Canned Beets:

• Raw Beet Greens have 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.
• While Canned Beets, Solids contain 2 times more Vitamin B9 than Raw Beet Greens.
• Both Raw Beet Greens as well as Canned Beets, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Beet Greens vs Canned Beets:

• Raw Beet Greens have 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 Raw Beet Greens and Canned Beets, Solids have similar amounts of Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Beet Greens have 2.1 times more Fiber and 2.4 times more Protein than Canned Beets, Solids.
• While Canned Beets, Solids contain 1.4 times more Energy, 1.7 times more Carbohydrate and 11 times more Sugars than Raw Beet Greens.
• Both Raw Beet Greens as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.