Comparing Nutrients in 1 kilogram Oranges VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Beet Greens	32%	4%	64%

Macro Nutrients

	Oranges	Beet Greens	Recommended Dietary Allowance
Energy	16.2% 470kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	129% 94g	6.9% 5g	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	63% 24g	97% 37g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oranges	Beet Greens	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	351% 3160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	81.5% 1.06mg	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	75% 300μg	37.5% 150μg	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	591% 532mg	333% 300mg	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	12% 1.8mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3333% 4000μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Beet Greens	Recommended Dietary Allowance
Calcium	40% 400mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	212% 1.9mg	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	12.5% 1mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	170% 3.9mg	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	20% 140mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	224% 7620mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	151% 2260mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.6% 910g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Beet Greens.
• While Raw Beet Greens contain 28.7 times more Vitamin A, 5.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Beet Greens have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw Oranges as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Beet Greens:

• Raw Beet Greens contain 2.9 times more Calcium, 4.2 times more Copper, 25.7 times more Iron, 7 times more Magnesium, 15.6 times more Manganese, 2.9 times more Phosphorus, 4.2 times more Potassium, 1.8 times more Selenium, more Sodium and 5.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Beet Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.1 times more Energy, 2.7 times more Carbohydrate and 18.7 times more Sugars than Raw Beet Greens.
• While Raw Beet Greens contain 1.5 times more Fiber and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Beet Greens have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.