Comparing Nutrients in 100 calories Canned Beets with LiquidsVS Boiled Beet Greens with Salt

Weight per 100 calories

Canned Beets with Liquids

357g

Boiled Beet Greens with Salt

370g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Beets with Liquids or Boiled Beet Greens with Salt?

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids

11%

87%

Boiled Beet Greens with Salt

30%

65%

100 kcal ▼

Macro Nutrients

Canned Beets with Liquidsvs Boiled Beet Greens with Salt

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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0.26%0.25g

Fat

0.76%0.74g

0.25 gvs0.74 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.039g

Saturated Fat

0.36%0.11g

0.039 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.45%0.007g

Omega 3

1.4%0.022g

0.007 gvs0.022 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.48%0.082g

Omega 6

1.4%0.24g

0.082 gvs0.24 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%23.5g

Carbohydrate

15.6%20.2g

23.5 gvs20.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.5%19.2g

Sugars

3.07%2.22g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19.2 gvs2.22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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11.3%4.3g

Fiber

28.3%10.7g

4.3 gvs10.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g

Protein

17%9.5g

2.86 gvs9.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beets with Liquidsvs Boiled Beet Greens with Salt

0.4%3.57μg

Vitamin A

158%1419μg

RAE, retinol activity equivalents

3.57 μgvs1419 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.98%0.036mg

Vitamin B1

36%0.43mg

Thiamine

0.036 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.4%0.14mg

Vitamin B2

82.3%1.07mg

Riboflavin

0.14 mgvs1.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.37%0.54mg

Vitamin B3

11.6%1.85mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs1.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.7%0.54mg

Vitamin B5

24.4%1.2mg

Pantothenic acid

0.54 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B6

37.6%0.49mg

Pyridoxine

0.2 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26%104μg

Vitamin B9

13%52μg

Folates and Folic Acid

104 μgvs52 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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11%10mg

Vitamin C

102%92mg

Ascorbic acid

10 mgvs92 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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0.71%0.11mg

Vitamin E

44.7%6.7mg

Tocopherols and Tocotrienols

0.11 mgvs6.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.3%0.36μg

Vitamin K

1494%1793μg

Phytomenadione or phylloquinone

0.36 μgvs1793 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beets with Liquidsvs Boiled Beet Greens with Salt

4.64%46.4mg

Calcium

42.2%422mg

46.4 mgvs422 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.5%0.35mg

Copper

103%0.93mg

0.35 mgvs0.93 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28%2.25mg

Iron

88%7.04mg

2.25 mgvs7.04 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.6%57mg

Magnesium

60%252mg

57 mgvs252 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.4%0.86mg

Manganese

82.8%1.9mg

0.86 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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8.16%57mg

Phosphorus

21.7%152mg

57 mgvs152 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15%507mg

Potassium

99%3367mg

507 mgvs3367 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.25%1.8μg

Selenium

6.06%3.33μg

1.8 μgvs3.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5%75mg

Sodium

118%1767mg

75 mgvs1767 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.47%0.82mg

Zinc

17%1.85mg

0.82 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.84%327g

Water

8.92%330g

327 gvs330 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 with Liquids vs Boiled Beet Greens with Salt:

Canned Beets Solids and Liquids have 2 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
While Boiled and Drained Beet Greens with Salt contain 397.2 times more Vitamin A, 12.1 times more Vitamin B1, 7.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 9.2 times more Vitamin C, 62.6 times more Vitamin E and 5019.3 times more Vitamin K than Canned Beets Solids and Liquids.
Both Canned Beets Solids and Liquids as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Beets with Liquids vs Boiled Beet Greens with Salt:

Boiled and Drained Beet Greens with Salt contain 9.1 times more Calcium, 2.7 times more Copper, 3.1 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 6.6 times more Potassium, 1.9 times more Selenium, 23.6 times more Sodium and 2.3 times more Zinc than Canned Beets Solids and Liquids.
Both Canned Beets Solids and Liquids and Boiled and Drained Beet Greens with Salt have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Beets Solids and Liquids have 8.6 times more Sugars than Boiled and Drained Beet Greens with Salt.
While Boiled and Drained Beet Greens with Salt contain 3.1 times more Omega 3, 2.9 times more Omega 6, 2.5 times more Fiber and 3.3 times more Protein than Canned Beets Solids and Liquids.
Both Canned Beets Solids and Liquids and Boiled and Drained Beet Greens with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned Beets Solids and Liquids as well as Boiled and Drained Beet Greens with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Beets with LiquidsVS Boiled Borage with SaltBoiled Beet Greens with SaltVS Boiled Borage with Salt

Compare Foods

Comparing Nutrients in 100 calories Canned Beets with LiquidsVS Boiled Beet Greens with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Beets with Liquids or Boiled Beet Greens with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: