Comparing Nutrients in 1 kilogram Canned Beets with Liquids and SaltVS Beet Greens

Macros Ratio

Protein Fat Carbs

Canned Beets with Liquids and Salt

88%

Beet Greens

32%

64%

1 kg ▼

Macro Nutrients

Canned Beets with Liquids and Saltvs Beet Greens

10.3%300kcal

Energy

7.6%220kcal

300 kcalvs220 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.93%0.9g

Fat

1.34%1.3g

0.9 gvs1.3 g

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

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0.34%0.11g

Saturated Fat

0.63%0.2g

0.11 gvs0.2 g

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

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1.25%0.02g

Omega 3

2.5%0.04g

0.02 gvs0.04 g

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

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1.35%0.23g

Omega 6

2.4%0.41g

0.23 gvs0.41 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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55%71.4g

Carbohydrate

33.3%43.3g

71.4 gvs43.3 g

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

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90%65.3g

Sugars

6.9%5g

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

65.3 gvs5 g

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

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2.76%2g

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]

2 gvsNA g

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

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%2.8g

Glucose

2.8 gvsNA g

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

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%52.5g

Sucrose

52.5 gvsNA g

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

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31.6%12g

Fiber

97%37g

12 gvs37 g

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

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13%7.3g

Protein

39.3%22g

7.3 gvs22 g

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

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Vitamins

Canned Beets with Liquids and Saltvs Beet Greens

1.1%10μg

Vitamin A

351%3160μg

RAE, retinol activity equivalents

10 μgvs3160 μg

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

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8.33%0.1mg

Vitamin B1

83.3%1mg

Thiamine

0.1 mgvs1 mg

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

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29.2%0.38mg

Vitamin B2

169%2.2mg

Riboflavin

0.38 mgvs2.2 mg

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

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9.44%1.5mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs4 mg

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

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30%1.5mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.5 mgvs2.5 mg

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

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42.3%0.55mg

Vitamin B6

81.5%1.06mg

Pyridoxine

0.55 mgvs1.06 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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72.5%290μg

Vitamin B9

37.5%150μg

Folates and Folic Acid

290 μgvs150 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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31%28mg

Vitamin C

333%300mg

Ascorbic acid

28 mgvs300 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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2%0.3mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.3 mgvs15 mg

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

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1.67%2μg

Vitamin K

3333%4000μg

Phytomenadione or phylloquinone

2 μgvs4000 μg

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

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Minerals

Canned Beets with Liquids and Saltvs Beet Greens

18%180mg

Calcium

117%1170mg

180 mgvs1170 mg

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

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47.8%0.43mg

Copper

212%1.9mg

0.43 mgvs1.9 mg

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

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6.58%263μg

Fluoride

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

263 μgvsNA μg

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

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91%7.3mg

Iron

321%25.7mg

7.3 mgvs25.7 mg

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

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43%180mg

Magnesium

167%700mg

180 mgvs700 mg

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

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179%4.1mg

Manganese

170%3.9mg

4.1 mgvs3.9 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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21.4%150mg

Phosphorus

58.6%410mg

150 mgvs410 mg

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

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46.8%1590mg

Potassium

224%7620mg

1590 mgvs7620 mg

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

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1.8%1μg

Selenium

16.4%9μg

1 μgvs9 μg

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

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95%1430mg

Sodium

151%2260mg

1430 mgvs2260 mg

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

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31%3.4mg

Zinc

34.5%3.8mg

3.4 mgvs3.8 mg

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

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24.7%913g

Water

24.6%910g

913 gvs910 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Canned Beets with Liquids and Salt vs Beet Greens:

Canned Beets Solids and Liquids with Salt have 1.9 times more Vitamin B9 than Raw Beet Greens.
While Raw Beet Greens contain 316 times more Vitamin A, 10 times more Vitamin B1, 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 10.7 times more Vitamin C, 50 times more Vitamin E and 2000 times more Vitamin K than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Beets with Liquids and Salt vs Beet Greens:

Raw Beet Greens contain 6.5 times more Calcium, 4.4 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 2.7 times more Phosphorus, 4.8 times more Potassium, 9 times more Selenium and 1.6 times more Sodium than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt and Raw Beet Greens have similar amounts of Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Beets Solids and Liquids with Salt have 1.4 times more Energy, 1.6 times more Carbohydrate and 13.1 times more Sugars than Raw Beet Greens.
While Raw Beet Greens contain 3.1 times more Fiber and 3 times more Protein than Canned Beets Solids and Liquids with Salt.
Both Canned Beets Solids and Liquids with Salt as well as Raw Beet Greens have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Beets with Liquids and SaltVS Canned BeetsBeet GreensVS Canned BeetsCanned Beets with Liquids and SaltVS Boiled Beet GreensBeet GreensVS Boiled Beet Greens

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Comparing Nutrients in 1 kilogram Canned Beets with Liquids and SaltVS Beet Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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