Comparing Nutrients in 1 kilogram Florida Oranges VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Beet Greens	32%	4%	64%

Macro Nutrients

	Florida Oranges	Beet Greens	Recommended Dietary Allowance
Energy	16% 460kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	126% 91g	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	12.5% 7g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Florida 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	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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

	Florida Oranges	Beet Greens	Recommended Dietary Allowance
Calcium	43% 430mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	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	7.27% 0.8mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Beet Greens per 1 kg

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

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

• 1 kilogram of Florida Oranges has 1.5 times more Vitamin C than Beet Greens.
• While 1 kg of Raw Beet Greens contains 28.7 times more Vitamin A, 5.5 times more Vitamin B2, 2.1 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Beet Greens provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Beet Greens:

• 1 kg of Raw Beet Greens contains 2.7 times more Calcium, 4.9 times more Copper, 28.6 times more Iron, 7 times more Magnesium, 16.3 times more Manganese, 3.4 times more Phosphorus, 4.5 times more Potassium, more Sodium and 4.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Beet Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw Beet Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 2.7 times more Carbohydrate and 18.3 times more Sugars than Beet Greens.
• While 1 kg of Raw Beet Greens contains 1.5 times more Fiber and 3.1 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Beet Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.