Comparing Nutrients in 1 pound Boiled Beet Greens VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens	30%	5%	65%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Beet Greens	Florida Oranges	Recommended Dietary Allowance
Energy	4.22% 122kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	57% 41.5g	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	34.6% 13g	28.6% 11g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens	Florida Oranges	Recommended Dietary Allowance
Vitamin A	193% 1737μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	17.8% 0.23mg	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	16% 63.5μg	19.3% 77μg	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	125% 113mg	227% 204mg	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	54.7% 8.2mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1829% 2195μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens	Florida Oranges	Recommended Dietary Allowance
Calcium	51.7% 517mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	19.7% 0.18mg	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	108% 8.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	4.73% 0.11mg	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	26.6% 186mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 404g	10.7% 395g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beet Greens have 34.8 times more Vitamin A, 7.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 10.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.8 times more Vitamin C than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens and Raw Florida Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Beet Greens as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Beet Greens vs Florida Oranges:

• Boiled and Drained Beet Greens have 2.7 times more Calcium, 6.4 times more Copper, 21.1 times more Iron, 6.8 times more Magnesium, 21.4 times more Manganese, 3.4 times more Phosphorus, 5.4 times more Potassium, 1.8 times more Selenium, more Sodium and 6.3 times more Zinc than Raw Florida Oranges.
• Both Boiled and Drained Beet Greens and Raw Florida Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Beet Greens have 1.2 times more Fiber and 3.7 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Energy, 2.1 times more Carbohydrate and 15.2 times more Sugars than Boiled and Drained Beet Greens.
• Both Boiled and Drained Beet Greens as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.