Comparing Nutrients in 1 pound Canned BeetsVS Beet Greens

Macros Ratio

Protein Fat Carbs

Canned Beets

11%

85%

Beet Greens

32%

64%

1 lb ▼

Macro Nutrients

Canned Beetsvs Beet Greens

4.85%141kcal

Energy

3.44%100kcal

141 kcalvs100 kcal

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

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0.65%0.64g

Fat

0.61%0.59g

0.64 gvs0.59 g

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

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0.31%0.1g

Saturated Fat

0.28%0.091g

0.1 gvs0.091 g

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

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1.13%0.018g

Omega 3

1.13%0.018g

0.018 gvs0.018 g

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

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1.2%0.2g

Omega 6

1.1%0.19g

0.2 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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25%32.7g

Carbohydrate

15%19.6g

32.7 gvs19.6 g

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

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34.5%25g

Sugars

3.13%2.27g

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

25 gvs2.27 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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21.5%8.16g

Fiber

44%16.8g

8.16 gvs16.8 g

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

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7.37%4.13g

Protein

18%9.98g

4.13 gvs9.98 g

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

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Vitamins

Canned Beetsvs Beet Greens

0.5%4.54μg

Vitamin A

159%1433μg

RAE, retinol activity equivalents

4.54 μgvs1433 μg

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

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3.78%0.045mg

Vitamin B1

37.8%0.45mg

Thiamine

0.045 mgvs0.45 mg

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

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14%0.18mg

Vitamin B2

76.8%1mg

Riboflavin

0.18 mgvs1 mg

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

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4.45%0.71mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs1.8 mg

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

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14%0.71mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

0.71 mgvs1.13 mg

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

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20%0.26mg

Vitamin B6

37%0.48mg

Pyridoxine

0.26 mgvs0.48 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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34%136μg

Vitamin B9

17%68μg

Folates and Folic Acid

136 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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20.7%18.6mg

Vitamin C

151%136mg

Ascorbic acid

18.6 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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0.91%0.14mg

Vitamin E

45.4%6.8mg

Tocopherols and Tocotrienols

0.14 mgvs6.8 mg

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

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0.76%0.91μg

Vitamin K

1512%1814μg

Phytomenadione or phylloquinone

0.91 μgvs1814 μg

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

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Minerals

Canned Beetsvs Beet Greens

6.8%68mg

Calcium

53%531mg

68 mgvs531 mg

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

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29.7%0.27mg

Copper

96%0.87mg

0.27 mgvs0.87 mg

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

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3%119μg

Fluoride

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

119 μgvsNA μg

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

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103%8.26mg

Iron

146%11.7mg

8.26 mgvs11.7 mg

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

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18.4%77mg

Magnesium

75.6%318mg

77 mgvs318 mg

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

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56.6%1.3mg

Manganese

77%1.77mg

1.3 mgvs1.77 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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11%77mg

Phosphorus

26.6%186mg

77 mgvs186 mg

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

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19.7%671mg

Potassium

102%3456mg

671 mgvs3456 mg

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

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4.12%2.27μg

Selenium

7.42%4.1μg

2.27 μgvs4.1 μg

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

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58.7%880mg

Sodium

68.3%1025mg

880 mgvs1025 mg

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

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8.66%0.95mg

Zinc

15.7%1.72mg

0.95 mgvs1.72 mg

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

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11%413g

Water

11%413g

413 gvs413 g

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

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Lets compare vitamin content per 1 pound of Canned Beets vs Beet Greens:

Canned Beets, Solids have 2 times more Vitamin B9 than Raw Beet Greens.
While Raw Beet Greens contain 316 times more Vitamin A, 10 times more Vitamin B1, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 7.3 times more Vitamin C, 50 times more Vitamin E and 2000 times more Vitamin K than Canned Beets, Solids.
Both Canned Beets, Solids as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Beets vs Beet Greens:

Raw Beet Greens contain 7.8 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 5.1 times more Potassium, 1.8 times more Selenium and 1.8 times more Zinc than Canned Beets, Solids.
Both Canned Beets, Solids and Raw Beet Greens have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Canned Beets, Solids have 1.4 times more Energy, 1.7 times more Carbohydrate and 11 times more Sugars than Raw Beet Greens.
While Raw Beet Greens contain 2.1 times more Fiber and 2.4 times more Protein than Canned Beets, Solids.
Both Canned Beets, Solids as well as Raw Beet Greens have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned BeetsVS Boiled Beet GreensBeet GreensVS Boiled Beet Greens

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Comparing Nutrients in 1 pound Canned BeetsVS Beet Greens

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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