Comparing Nutrients in 100 grams 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	1.07% 31kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.069% 0.022g	0.063% 0.02g	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	0.26% 0.045g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.55% 7.2g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	0.69% 0.5g	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	4.74% 1.8g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Canned Beets	Beet Greens	Recommended Dietary Allowance
Calcium	1.5% 15mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	21.2% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.66% 26.3μg	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	22.8% 1.82mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	17% 0.39mg	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	2.43% 17mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.45% 0.38mg	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 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.