Comparing Nutrients in 1 pound Beet Greens VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Beet Greens	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	38.4% 50g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	44% 16.8g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	18% 9.98g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	159% 1433μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	11% 0.14mg	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	17% 68μg	27.2% 109μg	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	151% 136mg	152% 137mg	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	45.4% 6.8mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Canned Orange Juice	Recommended Dietary Allowance
Calcium	53% 531mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	146% 11.7mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	102% 3456mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	68.3% 1025mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 413g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Beet Greens versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Beet Greens vs Canned Orange Juice:

• 1 pound of Beet Greens has 35.1 times more Vitamin A, 2.6 times more Vitamin B1, 10.5 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 7.5 times more Vitamin E and 4000 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.6 times more Vitamin B9 than Raw Beet Greens.
• Both Beet Greens and Canned Orange Juice provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Beet Greens as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Beet Greens vs Canned Orange Juice:

• 1 pound of Beet Greens has 11.7 times more Calcium, 8.7 times more Copper, 25.7 times more Iron, 7 times more Magnesium, 18.6 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium, 56.5 times more Sodium and 9.5 times more Zinc than Canned Orange Juice.
• Both Beet Greens and Canned Orange Juice contain similar levels of Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Beet Greens as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Beet Greens has 12.3 times more Fiber and 3.2 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2.5 times more Carbohydrate and 17.5 times more Sugars than Raw Beet Greens.
• 1 pound of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Raw Beet Greens as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.