Comparing Nutrients in 1 kilogram Oranges with Peel VS Beet Greens

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Energy	21.7% 630kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	97% 37g	38g per day for Men 19-50 years
Protein	23.2% 13g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	333% 300mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3333% 4000μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Beet Greens	Recommended Dietary Allowance
Calcium	70% 700mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	224% 7620mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	151% 2260mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.6% 910g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Beet Greens:

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

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

• 1 kg of Raw Beet Greens contains 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 Raw Oranges with Peel .
• Both Oranges with Peel and Beet Greens contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Beet Greens lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.9 times more Energy, 3.6 times more Carbohydrate and 1.2 times more Fiber than Beet Greens.
• While 1 kg of Raw Beet Greens contains 1.7 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Beet Greens provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.