Comparing Nutrients in 500 calories Boiled Beet GreensVS Tomatoes

Weight per 500 calories

Boiled Beet Greens

1852g

Tomatoes

2778g

Boiled Beet Greens have 1.5 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Beet Greens or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Beet Greens

30%

65%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Boiled Beet Greensvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.8%3.7g

Fat

5.73%5.56g

3.7 gvs5.56 g

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

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1.8%0.57g

Saturated Fat

2.43%0.78g

0.57 gvs0.78 g

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

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6.94%0.11g

Omega 3

5.2%0.083g

0.11 gvs0.083 g

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

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7.1%1.2g

Omega 6

13%2.22g

1.2 gvs2.22 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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77.8%101g

Carbohydrate

83%108g

101 gvs108 g

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

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15.3%11g

Sugars

101%73g

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

11 gvs73 g

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

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Fructose

52.5%38g

≤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 gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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141%53.7g

Fiber

87.7%33.3g

53.7 gvs33.3 g

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

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85%47.6g

Protein

43.7%24.4g

47.6 gvs24.4 g

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

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Vitamins

Boiled Beet Greensvs Tomatoes

788%7093μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

7093 μgvs1167 μg

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

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181%2.17mg

Vitamin B1

85.6%1.03mg

Thiamine

2.17 mgvs1.03 mg

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

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412%5.35mg

Vitamin B2

40.6%0.53mg

Riboflavin

5.35 mgvs0.53 mg

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

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57.8%9.24mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

9.24 mgvs16.5 mg

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

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122%6.1mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

6.1 mgvs2.47 mg

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

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188%2.44mg

Vitamin B6

171%2.22mg

Pyridoxine

2.44 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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65%259μg

Vitamin B9

104%417μg

Folates and Folic Acid

259 μgvs417 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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512%461mg

Vitamin C

423%381mg

Ascorbic acid

461 mgvs381 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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223%33.5mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

33.5 mgvs15 mg

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

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7469%8963μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

8963 μgvs219 μg

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

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Minerals

Boiled Beet Greensvs Tomatoes

211%2111mg

Calcium

27.8%278mg

2111 mgvs278 mg

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

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516%4.65mg

Copper

182%1.64mg

4.65 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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440%35mg

Iron

94%7.5mg

35 mgvs7.5 mg

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

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300%1259mg

Magnesium

72.8%306mg

1259 mgvs306 mg

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

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414%9.5mg

Manganese

138%3.17mg

9.5 mgvs3.17 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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108%759mg

Phosphorus

95%667mg

759 mgvs667 mg

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

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495%16833mg

Potassium

194%6583mg

16833 mgvs6583 mg

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

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30.3%16.7μg

Selenium

0%0μg

16.7 μgvs0 μg

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

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298%4463mg

Sodium

9.26%139mg

4463 mgvs139 mg

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

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84%9.26mg

Zinc

43%4.72mg

9.26 mgvs4.72 mg

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

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44.6%1651g

Water

71%2626g

1651 gvs2626 g

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

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Lets compare vitamin content per 500 calories of Boiled Beet Greens vs Tomatoes:

Boiled and Drained Beet Greens have 6.1 times more Vitamin A, 2.1 times more Vitamin B1, 10.1 times more Vitamin B2, 2.5 times more Vitamin B5, 1.2 times more Vitamin C, 2.2 times more Vitamin E and 40.8 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Beet Greens.
Both Boiled and Drained Beet Greens and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled and Drained Beet Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Beet Greens vs Tomatoes:

Boiled and Drained Beet Greens have 7.6 times more Calcium, 2.8 times more Copper, 4.7 times more Iron, 4.1 times more Magnesium, 3 times more Manganese, 2.6 times more Potassium, more Selenium, 32.1 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.6 times more Water than Boiled and Drained Beet Greens.
Both Boiled and Drained Beet Greens and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Beet Greens have 1.3 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 1.8 times more Omega 6 and 6.6 times more Sugars than Boiled and Drained Beet Greens.
Both Boiled and Drained Beet Greens and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Beet Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Beet GreensVS Young BroadbeansTomatoesVS Young BroadbeansBoiled Beet GreensVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Beet GreensVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Beet Greens or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: