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Comparing Nutrients in 100 calories Canned BeetsVS Beet Greens

Weight per 100 calories

Canned Beets
323g
Beet Greens
455g

Canned Beets have 1.4 times more energy per 100g than Beet Greens. It has low energy density when compared to other foods. Raw Beet Greens having very low energy density.

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Canned Beetsvs Beet Greens
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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0.47%0.45g
Fat
0.61%0.59g
0.45 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g
Saturated Fat
0.28%0.091g
0.071 gvs0.091 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.81%0.013g
Omega 3
1.14%0.018g
0.013 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.15g
Omega 6
1.1%0.19g
0.15 gvs0.19 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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18%23.3g
Carbohydrate
15%19.7g
23.3 gvs19.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24.5%17.8g
Sugars
3.13%2.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.8 gvs2.27 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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15.3%5.8g
Fiber
44.3%17g
5.8 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.24%2.94g
Protein
18%10g
2.94 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beetsvs Beet Greens
0.36%3.23μg
Vitamin A
160%1436μg
RAE, retinol activity equivalents
3.23 μgvs1436 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.7%0.032mg
Vitamin B1
38%0.45mg
Thiamine
0.032 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.93%0.13mg
Vitamin B2
77%1mg
Riboflavin
0.13 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.17%0.51mg
Vitamin B3
11.4%1.8mg
Niacin, nicotinic acid, niacinamide
0.51 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
0.5 mgvs1.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B6
37%0.48mg
Pyridoxine
0.18 mgvs0.48 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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24%97μg
Vitamin B9
17%68μg
Folates and Folic Acid
97 μgvs68 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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14.7%13.2mg
Vitamin C
152%136mg
Ascorbic acid
13.2 mgvs136 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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0.65%0.097mg
Vitamin E
45.5%6.8mg
Tocopherols and Tocotrienols
0.097 mgvs6.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.54%0.65μg
Vitamin K
1515%1818μg
Phytomenadione or phylloquinone
0.65 μgvs1818 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beetsvs Beet Greens
4.84%48.4mg
Calcium
53%532mg
48.4 mgvs532 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg
Copper
96%0.87mg
0.19 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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73.4%5.87mg
Iron
146%11.7mg
5.87 mgvs11.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55mg
Magnesium
75.8%318mg
55 mgvs318 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.3%0.93mg
Manganese
77.3%1.78mg
0.93 mgvs1.78 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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7.83%55mg
Phosphorus
26.6%186mg
55 mgvs186 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%477mg
Potassium
102%3464mg
477 mgvs3464 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.93%1.6μg
Selenium
7.44%4.1μg
1.6 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41.7%626mg
Sodium
68.5%1027mg
626 mgvs1027 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.16%0.68mg
Zinc
15.7%1.73mg
0.68 mgvs1.73 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.93%293g
Water
11%414g
293 gvs414 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 Canned Beets vs Beet Greens:
Comparing minerals per 100 calories for Canned Beets vs Beet Greens:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Canned BeetsVS Boiled Beet GreensBeet GreensVS 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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