Comparing Nutrients in 1 kilogram Beet Greens VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Beet Greens	Fresh Orange juice	Recommended Dietary Allowance
Energy	7.6% 220kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	80% 104g	130g per day for Men 19-50 years
Sugars	6.9% 5g	116% 84g	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	NA	29.2% 21g	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	NA	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	97% 37g	5.26% 2g	38g per day for Men 19-50 years
Protein	39.3% 22g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	351% 3160μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	30.8% 0.4mg	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	37.5% 150μg	75% 300μg	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	333% 300mg	556% 500mg	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	100% 15mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Fresh Orange juice	Recommended Dietary Allowance
Calcium	117% 1170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	49% 0.44mg	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	321% 25.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	6.1% 0.14mg	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	58.6% 410mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Beet Greens versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Beet Greens vs Fresh Orange juice:

• 1 kilogram of Beet Greens has 31.6 times more Vitamin A, 7.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 37.5 times more Vitamin E and 4000 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Beet Greens.
• Both Beet Greens and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Beet Greens as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Beet Greens vs Fresh Orange juice:

• 1 kilogram of Beet Greens has 10.6 times more Calcium, 4.3 times more Copper, 12.9 times more Iron, 6.4 times more Magnesium, 27.9 times more Manganese, 2.4 times more Phosphorus, 3.8 times more Potassium, 226 times more Sodium and 7.6 times more Zinc than Fresh Orange juice.
• Both Beet Greens and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Beet Greens as well as Raw Orange juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beet Greens has 18.5 times more Fiber and 3.1 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.4 times more Carbohydrate and 16.8 times more Sugars than Raw Beet Greens.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Beet Greens as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.