Comparing Nutrients in 1 kilogram Beet Greens VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Beet Greens	Oranges with Peel	Recommended Dietary Allowance
Energy	7.6% 220kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	118% 45g	38g per day for Men 19-50 years
Protein	39.3% 22g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	351% 3160μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3333% 4000μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Oranges with Peel	Recommended Dietary Allowance
Calcium	117% 1170mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	224% 7620mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	151% 2260mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.6% 910g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Beet Greens vs Oranges with Peel :

• 1 kilogram of Beet Greens has 24.3 times more Vitamin A and 4.4 times more Vitamin B2 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Beet Greens.
• Both Beet Greens and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Beet Greens as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Beet Greens vs Oranges with Peel :

• 1 kilogram of Beet Greens has 1.7 times more Calcium, 3.4 times more Copper, 3.2 times more Iron, 5 times more Magnesium, 1.9 times more Phosphorus, 3.9 times more Potassium, 113 times more Sodium and 3.5 times more Zinc than Oranges with Peel .
• Both Beet Greens and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Beet Greens as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Beet Greens has 1.7 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.9 times more Energy and 3.6 times more Carbohydrate than Raw Beet Greens.
• Both Beet Greens and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Beet Greens provide inadequate amounts of Energy
• Both Raw Beet Greens as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.