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Comparing Nutrients in 100 calories Beet GreensVS Canned Beets

Weight per 100 calories

Beet Greens
455g
Canned Beets
323g

Canned Beets, Solids have 1.4 times more energy per unit of mass than Raw Beet Greens, which is low in comparison to other foods. Beet Greens having very low energy density.

Which food has more nutrients per 100 calories - Beet Greens or Canned Beets?

Macros Ratio

Protein Fat Carbs

Beet Greens
32%
4%
64%
Canned Beets
11%
4%
85%
100 kcal ▼

Macro Nutrients

Beet Greensvs Canned Beets
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.59g
Fat
0.47%0.45g
0.59 gvs0.45 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.28%0.091g
Saturated Fat
0.22%0.071g
0.091 gvs0.071 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.14%0.018g
Omega 3
0.81%0.013g
0.018 gvs0.013 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.19g
Omega 6
0.85%0.15g
0.19 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.7g
Carbohydrate
18%23.3g
19.7 gvs23.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.13%2.27g
Sugars
24.5%17.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.27 gvs17.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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44.3%17g
Fiber
15.3%5.8g
17 gvs5.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g
Protein
5.24%2.94g
10 gvs2.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Beet Greensvs Canned Beets
160%1436μg
Vitamin A
0.36%3.23μg
RAE, retinol activity equivalents
1436 μgvs3.23 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38%0.45mg
Vitamin B1
2.7%0.032mg
Thiamine
0.45 mgvs0.032 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77%1mg
Vitamin B2
9.93%0.13mg
Riboflavin
1 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.4%1.8mg
Vitamin B3
3.17%0.51mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs0.51 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.7%1.14mg
Vitamin B5
10%0.5mg
Pantothenic acid
1.14 mgvs0.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37%0.48mg
Vitamin B6
14%0.18mg
Pyridoxine
0.48 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%68μg
Vitamin B9
24%97μg
Folates and Folic Acid
68 μgvs97 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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152%136mg
Vitamin C
14.7%13.2mg
Ascorbic acid
136 mgvs13.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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45.5%6.8mg
Vitamin E
0.65%0.097mg
Tocopherols and Tocotrienols
6.8 mgvs0.097 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1515%1818μg
Vitamin K
0.54%0.65μg
Phytomenadione or phylloquinone
1818 μgvs0.65 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Beet Greensvs Canned Beets
53%532mg
Calcium
4.84%48.4mg
532 mgvs48.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg
Copper
21%0.19mg
0.87 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
2.12%85μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs85 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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146%11.7mg
Iron
73.4%5.87mg
11.7 mgvs5.87 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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75.8%318mg
Magnesium
13%55mg
318 mgvs55 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77.3%1.78mg
Manganese
40.3%0.93mg
1.78 mgvs0.93 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26.6%186mg
Phosphorus
7.83%55mg
186 mgvs55 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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102%3464mg
Potassium
14%477mg
3464 mgvs477 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.44%4.1μg
Selenium
2.93%1.6μg
4.1 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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68.5%1027mg
Sodium
41.7%626mg
1027 mgvs626 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.7%1.73mg
Zinc
6.16%0.68mg
1.73 mgvs0.68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%414g
Water
7.93%293g
414 gvs293 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Beet Greens vs Canned Beets:
Comparing minerals per 100 calories for Beet Greens vs Canned Beets:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Beet GreensVS Boiled Beet GreensCanned BeetsVS Boiled Beet Greens
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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