Comparing Nutrients in 1 pound Beet Greens VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Beet Greens	Valencia Oranges	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	NA	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	44% 16.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	18% 9.98g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	159% 1433μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1512% 1814μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Valencia Oranges	Recommended Dietary Allowance
Calcium	53% 531mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	18.6% 0.17mg	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	146% 11.7mg	5.1% 0.41mg	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	4.54% 0.1mg	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% 812mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	68.3% 1025mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 413g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Beet Greens have 26.3 times more Vitamin A, 5.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Beet Greens.
• Both Raw Beet Greens and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Raw Beet Greens as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Beet Greens vs Valencia Oranges:

• Raw Beet Greens have 2.9 times more Calcium, 5.2 times more Copper, 28.6 times more Iron, 7 times more Magnesium, 17 times more Manganese, 2.4 times more Phosphorus, 4.3 times more Potassium, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Beet Greens and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Beet Greens have 1.5 times more Fiber and 2.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Energy, 4 times more Omega 3 and 2.7 times more Carbohydrate than Raw Beet Greens.
• Both Raw Beet Greens as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.