Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Beet Greens	32%	4%	64%

Macro Nutrients

	Tomatoes in Juice with Salt	Beet Greens	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	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	0.57% 0.097g	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	2.67% 3.47g	3.33% 4.33g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Beet Greens	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	35% 316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	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	2% 8μg	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	14% 12.6mg	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	3.93% 0.59mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Beet Greens	Recommended Dietary Allowance
Calcium	3.3% 33mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	21.2% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	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	5.6% 191mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Beet Greens per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes in Juice with Salt versus 100 g of Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Beet Greens:

• 100 grams of Tomatoes in Juice with Salt have 5.8 times more Vitamin B1 and 1.8 times more Vitamin B3 than Beet Greens.
• While 100 g of Raw Beet Greens contain 15.8 times more Vitamin A, 4 times more Vitamin B2, 2.1 times more Vitamin B5, 1.9 times more Vitamin B9, 2.4 times more Vitamin C, 2.5 times more Vitamin E and 153.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Beet Greens provide similar amounts of Vitamin B6 per 100 grams.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Beet Greens:

• 100 g of Raw Beet Greens contain 3.5 times more Calcium, 3.7 times more Copper, 4.5 times more Iron, 7 times more Magnesium, 5.8 times more Manganese, 2.4 times more Phosphorus, 4 times more Potassium, 2 times more Sodium and 3.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Beet Greens contain similar levels of Water per 100 grams.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Beet Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomatoes in Juice with Salt have 5.1 times more Sugars than Beet Greens.
• While 100 g of Raw Beet Greens contain 1.9 times more Fiber and 2.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Beet Greens offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.