Comparing Nutrients in 14 ounces Chilled Orange Juice VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Beet Greens	32%	4%	64%

Macro Nutrients

	Chilled Orange Juice	Beet Greens	Recommended Dietary Allowance
Energy	6.7% 194kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	13.2% 17g	130g per day for Men 19-50 years
Sugars	45.5% 33g	2.74% 2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	12.2% 8.85g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 8.26g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Beet Greens	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	139% 1254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 133mg	132% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1323% 1588μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Beet Greens	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	84.2% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.45% 0.52mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	67.5% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	89% 3024mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Beet Greens per 14 oz

Compare the macro and micronutrient content in 14 oz of Chilled Orange Juice versus 14 oz of Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Beet Greens:

• 14 ounces of Chilled Orange Juice have 1.3 times more Vitamin B9 than Beet Greens.
• While 14 oz of Raw Beet Greens contain 158 times more Vitamin A, 2.2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 7.5 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Beet Greens provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Beet Greens:

• 14 oz of Raw Beet Greens contain 10.6 times more Calcium, 4.5 times more Copper, 19.8 times more Iron, 6.4 times more Magnesium, 17 times more Manganese, 2.4 times more Phosphorus, 4.3 times more Potassium, 113 times more Sodium and 5.4 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Beet Greens contain similar levels of Water per 14 ounces.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Raw Beet Greens lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have 2.7 times more Carbohydrate and 16.6 times more Sugars than Beet Greens.
• While 14 oz of Raw Beet Greens contain 12.3 times more Fiber and 3.2 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.